WOD: Friday, July 10th, 2026

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo inchworm Push ups – 5-4-3-2-1 Reps 
• Rig Assisted Pec Stretch – 1 Min per side 

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Strength: Bench Press (17 Minutes) 

4 Sets 

• Sets 1 and 2: 5 Reps each at 75% of 1RM 
• Sets 3 and 4: 3 Reps each at 80% of 1RM 

*Partner up and spot each other 

*Make sure you are using your own weights! 

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Workout: For Time 

• 500 M Row/Ski OR 1200 M Bike 

–into–

10 – 8 – 6 – 4 – 2 

• Sumo Deadlift High Pulls (95/65)
• Lateral Pogo Burpees

-THEN-

• 500 M Row/Ski OR 1200 M Bike 

-into-

2 – 4 – 6 – 8 – 10  

• Sumo Deadlift High Pulls (95/65)
• Lateral Pogo Burpees

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Cardio Option: For Time 

• 500 M Row/Ski OR 1200 M Bike 

–into–

20 – 16 – 12 – 8 – 4 

• Rage Balls (20/15)

10 – 8 – 6 – 4 – 2 

• Lateral Pogo Burpees over rage ball

-THEN-

• 500 M Row/Ski OR 1200 M Bike 

-into-

4 – 8 – 12 – 16 – 20 

• Rage Balls (20/15)

2 – 4 – 6 – 8 – 10  

• Lateral Pogo Burpees over rage ball 

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Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions