WOD 10092026

A. (For warm up)

20 second saddle with wrist flexion each side

20 second saddle with tricep each side

20 backwards arm circles

20 alternating arm raises each side

20 leg swings each side

20 bent over glute

B. (3 rounds)

1:00 wall sit squat

20 calf raises

30 second bike (legs only)

C. (4 sets)

6:00 clock:

0:00-2:00:

200m run

2:00-4:00:

25/18 cal bike

4:00-6:00:

Max air squats

D. (1 round)

2:00 each:

• Butterfly

• Straddle

• Dragon (left)

• Dragon (right)

• Pigeon (left)

• Pigeon (right)

1:00:

Downward dog