WOD: Monday, October 4th, 2021

Warm-up: Group Dynamic 

• Sumo Inchworm Push Ups – 5-4-3-2-1 Reps 
• Bird Dogs w/ pause – 10 SLOW Reps (5 per side)
• Pigeon Stretch – 1 Minute per side 

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Strength-Endurance: Back Squat EMOM 

Every 2 Minutes x 10 Minutes (5 Rounds) 

• (9/7) Calorie Row/Bike/Runner 
• Back Squats (ascending weights/descending reps)

Rd1: 5 Reps (155/105) Rd2: 4 Reps (185/125) 

Rd3: 3 Reps (205/135) Rd4: 2 Reps (225/155)

Rd5: 1 Rep (245/165) 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc..

• Burpees to a target 
• Toes 2 Bar 
• Alt DB Box Step Ups (50/35) 

-Rest 2 Minutes-

Part B – For Time 

• 20 Burpees to a target 

*All Step Ups done to a 20 inch box 

*Two scores – Reps for Part A and time for Part B 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (Both Sides)