WOD: Thursday, July 16th, 2026

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo inchworm push ups – 5-4-3-2-1 reps 
• Samson Stretch – 1 Min per side  

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Pre-Game: 3 Rounds (10 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski 
• 6 Alt Front Rack Lunges (ascending weights) 
• :15s Hollow Hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 12 Ab-Mat sit Ups 
• 6 Alt Front Rack Lunges (115/85) 

-Rest 2 Minutes and Repeat- 

*4 Total Scores:

• Calories completed for each interval
• Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Runner/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 24 Double Unders 
• 12 Ab-Mat sit Ups 
• 6 Alt DB Lunges (50×2/35×2) 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 10 Banded Palloff Presses
• 10 Banded Rotations