WOD: Friday, June 26th, 2026

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Group Dynamic Warmup:

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Push Ups 
  • Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

  • Establish a heavy single 

*Warm Up Rep scheme: 

  • 5-5-3-3-1-1-1-1-etc…

*New Strength Cycle:

  • Mondays- Back Squat (1RM) 
  • Wednesdays- Deadlift (1RM) 
  • Fridays- Bench Press (1RM) 

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Workout: For Time 

42 – 30 – 18 

  • Weighted Ab-Mat Sit Ups (20/14) 

21 – 15 – 9 

  • Burpees to a plate (45) 
  • 300 Meter Run 

*Run is to be completed at the end of each round 

*Workout will finish on a 300 M Run 

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Core: 3 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions