WOD: Friday, May 1st, 2026 (Burpee Day 95)

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Group Dynamic Warmup:

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Min per side 

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Strength: Push Press (17 Minutes) 

4 Sets x 5 Reps 

  • Sets 1 and 2: 5 Reps each at 60% of 1RM 
  • Sets 3 and 4: 5 Reps each at 70% of 1RM 

*If you missed week 1 then use today as a makeup day 

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Workout: AMRAP x 15 Minutes 

  • Max Calorie Row/Bike/Runner/Ski 

-Every 3 Minutes (not including 0:00) complete:

  • 2 DB Devils Press (50/35) *RIGHT ARM
  • 6 Box Jumps (30”/24”) 
  • 2 DB Devils Press (50/35) *LEFT ARM

*One score: total # of calories completed in 15 mins 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions