08/23/2026
Good evening Crossfit WOD destroyers! Here are your WODS for the week of 8/24/2026. Enjoy the rest of your weekend and I'll see you at the gym!
WODS FOR THE WEEK OF 8/4/2026
WEEKLY MINDSET
Buddha
"Your work is to discover your world and then with all your heart give yourself to it."
MONDAY
WOD BRIEF - STIMULUS
This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week. You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across. Choose a dumbbell weight that allows the farmer's carry to be completed in 2 sets and the overhead carry unbroken. The bench press should be completed in no more than 2 sets, and the toes to bar in quick sets of 6 to avoid excessive grip fatigue. The priority today is building muscular endurance and durability through the carries, so encourage athletes to stick to these rep schemes and recover during transitions rather than breaking movements into smaller, unnecessary sets. Overall volume is lower because this is a back-off week. Training Effect This workout improves muscular endurance by exposing the upper body and core to long periods of tension under heavy loads. The carries challenge athletes to maintain posture and grip while fatigued, while the toes to bar and bench press build the ability to repeatedly produce force without a significant drop in performance. Movement Focus Lock the shoulders into place. We want to see the shoulders pulled back and down during the farmer's carry, overhead carry, bench press, and toes to bar. Create a stable shoulder position before each rep and maintain it throughout the movement. Coaching Concept Stable shoulders create efficient movement. When the shoulders are pulled back and down, the larger muscles of the back and trunk can support the load, making carries feel lighter, presses stronger, and hanging movements more controlled. When athletes allow the shoulders to round or shrug, they lose stability, fatigue more quickly, and place unnecessary stress on the shoulder joint.
MOVEMENTS
• Intended Intensity:RPE 7-8
• Target Loading:Heavy
• Fitness Attribute:Muscular Endurance
• Target Score:10-16 Minutes
• Clock Setting:Running
ATHLETE FOCUS
Movement Focus
Lock the shoulders into place. We want to see the shoulders pulled back and down during the farmer's carry, overhead carry, bench press, and toes to bar. Create a stable shoulder position before each rep and maintain it throughout the movement.
WARMUP
• 1:00 Easy Row
• 0:20 Rig Chest Stretch (Right)
• 0:20 Rig Chest Stretch (Left)
• 0:20 Thread-the-Needle
• 0:20 Wrist Circles
• 0:20 Active Samson
• 0:20 Scap Push-Ups
• 0:20 Hollow Hold
• 0:20 Farmer Carry March in Place
• 0:20 Fast Feet
PUSH PRESS PREP
5 Empty Bar Strict Press
◦ elbows slightly in front of the bar, press in a straight line, biceps by the ears at the top
5 Empty Bar Push Press
◦ cue "dip and drive," legs initiate, arms follow, full lockout overhead
3 Tempo Push Press (3 sec lower, fast drive)
◦ bar returns to the shelf each rep, stay braced through the dip
STRENGTH
Push Press
• You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
Building Sets:
◦ 5 Reps at a Light Weight
◦ 3 Reps at a Moderate Weight
◦ Build to Starting Weight
Working Sets:
3 Sets:
5 Push Press at 77-82%
• Rest 2-3 Minutes Between Sets
• back-off week
ACTIVE SHOULDER PREP
0:20 DB Hold at Sides (light)
◦ shoulders back and down, lats engaged, "feel the tension before you move"
0:20 DB Front Rack Hold
◦ elbows high, same shoulder position, "don't let the load pull the shoulders forward"
0:20 DB Overhead Hold
◦ arms locked out, active shoulders pressing up, "shoulders back and down, push the ceiling away"
0:20 Active Hang (pull-up bar)
◦ same shoulder position, "pack the shoulders before you pull"
TOES TO BAR PREP
0:20 Hanging Knee Raises
◦ hollow body on the bar, knees drive up together, controlled swing
0:20 Hanging Hip Raises
◦ legs stay straighter, focus on pike at the hip, keep the swing connected
6 Toes to Bar
◦ "push down on the bar, drive the toes up", look for a smooth, consistent kip
PRIMER
• 6 Toes to Bar
• 50m Farmer's Carry
• 3 Bench Press
• 10m/10m Overhead Carry
WOD
Pack Mule
2 Rounds For Time:
24 Toes To Bar
200m Farmer's Carry
12 Dumbbell Bench Press
100m Single Arm Overhead Carry (50m Each)
Dumbbells: (70/50)
Time Cap: 18 minutes
AGE GROUP
14-15, 55+: (50/35)
COMPETITOR
2 Rounds For Time:
24 Toes To Bar
200m Farmer's Carry
12 Dumbbell Bench Press
30m Handstand Walk
Dumbbells: (70/50)
Time Cap: 18 minutes
MODIFICATIONS
TOES TO BAR
Reduce Reps
V-ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-ups
Sit-ups
FARMER’S CARRY
Reduce Loading/Distance
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold Plate Hug Carry
DUMBBELL BENCH PRESS
Reduce Loading/Reps
Sub Barbell (155/105)
Floor Press
Hand-Release,Weighted, or Deficit Push-ups
24 Push-ups
SINGLE DUMBBELL OVERHEAD CARRY
Reduce Distance
1:00 Overhead Carry March in Place
1:00 Overhead Carry Hold
30m Handstand Walk
30 Handstand Shoulder Taps Against A Wall
30 Plank Shoulder Taps
8 Wall Walks
SUCCESSORY WORK
Killer Core 3 Sets:
15 Banded Wood Chops (Each Side)
10 Side Plank Reach-Throughs (Each Side)
20 Hollow Rocks
• Rest 1:00 Between Sets
TUESDAY
WOD BRIEF - STIMULUS
Each round should take 1:45 or less, giving athletes approximately 0:15 before starting the next round. This mirrors the amount of rest they will have during next week's Beep Test benchmark. The run should take under 1:00, the burpee pull-ups should be one smooth jump-pull rhythm, and the thrusters should remain unbroken at this weight. Prioritize maintaining a consistent pace across all rounds, with the last round matching the first. Decrease the burpee pull-up reps before shortening the run. Training Effect This workout improves aerobic power by training athletes to repeatedly produce high-intensity efforts with limited recovery. The fixed work-to-rest ratio challenges athletes to sustain a pace near their VO₂ max while recovering just enough to repeat the effort with minimal drop-off. Coaching Concept Eliminate wasted movement. Every unnecessary step, shuffle, pause, or extra motion costs both time and energy. Over the course of a workout, those small inefficiencies add up, slowing athletes down and creating unnecessary fatigue. The most efficient athletes aren't always moving faster. They're simply moving with purpose, making every step and every rep contribute to the next one. Movement Prep Burpee Pull-up Footwork. Have athletes perform slow burpee pull-ups while focusing on landing with the hips directly underneath the bar before every jump. The goal is to eliminate extra steps and create one smooth, repeatable rhythm. Notes This is the workout weight and workout distance for next week's Beep Test benchmark. Today is an opportunity for athletes to finalize their strategy. Help them determine a run distance they can consistently complete in under one minute, the appropriate burpee pull-up variation (burpee pull-ups, burpee to target, or quick-up to target) that allows for smooth, repeatable reps, and a thruster weight they can complete unbroken throughout the workout. The goal is for athletes to leave class confident in exactly how they will attack next week's benchmark
MOVEMENTS
• Intended Intensity:RPE 7-9
• Target Loading:Light (35-45%)
• Fitness Attribute:Aerobic Power [VO2 Max]
• Target Score:1:30-1:45 (M), 1:35-1:50 (W)
• Score:Slowest Round
• Clock Setting:On the 2:00 x 3 Rounds | Rest 2:00 | Repeat for 3 Sets
ATHLETE FOCUS
Movement Focus
Keep the hips under the bar. Every burpee should finish with the feet directly underneath the pull-up bar so athletes can jump straight into the pull-up without taking extra steps. Land in the same position coming down from the pull-up to set up the next burpee.
WARMUP
• 200m Easy Run
• 0:20 Alternating Knee Hugs
• 0:20 Quad Pulls
• 0:20 Leg Swings (front to back)
• 0:20 Lateral Lunge + Reach
• 0:20 A-Skips
• 0:20 High Knees
• 0:20 Butt Kicks
• 0:20 Step-Back, Step-Up Burpees
• 0:20 Jumping Jacks
RUN PREP
0:30 High Knees
◦ tall posture, drive the knees up, arms match the leg tempo
0:30 Butt Kicks
◦ heel pulls straight up under the hip, stay light on the feet
2 x 0:20 Accelerations (build to workout pace over 50m)
◦ 200-meter efforts throughout, find a pace they can hold across all 9 rounds
THRUSTER PREP
6 Empty Bar Front Squats
◦ high elbows, upright torso, knees track over the toes
6 Empty Bar Push Press
◦ "dip and drive," legs initiate, arms follow, full lockout overhead
• 6 Empty Bar Thrusters (workout load)
◦ squat drives the press, "stand fast, punch overhead," one fluid motion
BURPEE PULL UP FOOTWORK PREP
3 Slow Burpee Pull-Ups (deliberate pace)
◦ focus on landing with hips directly under the bar before every jump, "no extra steps, land and go"
5 Burpee Pull-Ups (workout pace)
◦ "one smooth rhythm, land, jump, pull", lock in the pattern before the clock starts
PRIMER
• 100m Run
• 3 Burpee Pull-ups
• 3 Thrusters
WOD
Sound Check
3 Sets:
On the 2:00 x 3 Rounds:
200m Run
5 Burpee Pull-ups
5 Thrusters (75/55)
- Rest 2:00 Between Sets -
AGE GROUP
14-15, 55+: 150m Run, 4 Burpee Pull-ups, (55/45)
COMPETITOR
Sound Check
3 Sets:
On the 2:00 x 3 Rounds:
200m Run
5 Burpee Pull-ups
5 Thrusters (95/65)
- Rest 2:00 Between Sets -
MODIFICATIONS
200 METER RUN
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate-Hard Effort on Treadmill/Runner 16 Shuttle Runs (1 rep = 10m)
BURPEE PULL-UPS
Reduce Reps/Bar Height
Burpees to a Target
Burpee Ring Pull-ups
Regular Burpees
Strict Pull-ups
Same Calorie Row, Ski, or Bike Erg
THRUSTERS
Reduce Reps/Loading
Sub Dumbbells (35/25)s
Wallballs
10 Air Squats
SUCCESSORY WORK
Durability:
Accumulate 5:00 Goblet Wall Sit
Every Break:
10 Z-Press
WEDNESDAY
WOD BRIEF -STIMULUS
This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week. You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across. The first barbell should feel light enough for controlled touch-and-go sets of 3-5 reps, while the second barbell should be completed with quick singles. Row each 500m around 2:00 and each 250m around 1:00, maintaining a pace that allows athletes to increase intensity as the barbell gets heavier. Double unders should ideally remain unbroken throughout. The goal is to maintain consistent output while transitioning from longer aerobic efforts into shorter, higher-intensity intervals. Training Effect This workout improves aerobic power by teaching athletes to repeatedly work at a high intensity and recover quickly. The longer rows build the ability to sustain a strong pace, while the heavier cleans require athletes to continue producing power as fatigue accumulates. This combination improves an athlete's ability to work at a high intensity for longer periods of time without a significant drop in output. Coaching Concept The lower body is the engine behind powerful movement. When athletes create force from the legs and transfer it through a strong body position, they can produce more power with less fatigue. When they rely too much on the arms, movements become less efficient and more taxing. Movement Prep Pause Clean Pull. Start with the bar at mid shin. Have athletes pause at the top of the knee, then finish the pull by extending the hips, knees, and ankles before bending the arms. Focus on feeling the legs create the power before the arms finish the movement. Notes Prioritize the intended stimulus by adjusting the barbell load before reducing row distance or double under volume.
MOVEMENTS
• Intended Intensity:RPE 7-8
• Target Loading:Light-Moderate to Moderate-Heavy
• Fitness Attribute:Aerobic Power [Lactate Threshold]
• Target Score:10-14 Minutes (M), 11-15 Minutes (W)
• Clock Setting:Running
ATHLETE FOCUS
Movement Focus
Let the legs do the work. We want to see this in the row, double unders, and power cleans. On the row, the knees should be almost fully extended before the arms begin to pull. In double unders, keep the arms close to the body and turn the rope with the wrists instead of creating large arm circles. In the power clean, fully extend the ankles, knees, and hips before bending the arms and pulling underneath the bar.
WARMUP
• 1:00 Easy Row
• 0:30 Single Unders
• 0:20 Knuckle Draggers
• 0:20 Hip Airplanes
• 0:20 Bootstraps
• 0:20 Cossack Squats
• 0:20 Broad Jump to Stick
• 0:20 Pogo Hops
• 0:20 Deadbugs
• 0:20 Fast Feet
POWER CLEAN PREP
5 Pause Clean Pulls (pause at the knee)
◦ bar at mid shin, pause at the top of the knee, "feel the legs load before the hips extend", fully extend the hips, knees, and ankles before bending the arms
5 Empty Bar Hang Power Cleans
◦ hips extend first, shrug and pull under, land in a partial squat with a strong front rack
5 Empty Bar Power Cleans (from the floor)
◦ "push the floor away to the knee, then hips through", bar stays close the entire pull
3 Power Cleans (workout load)
◦ same pause pull mechanics, legs create the power, arms just finish the rep
STRENGTH
Power Cleans
• You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
Building Sets:
◦ 5 Reps at a Light Weight
◦ 3 Reps at a Moderate Weight
◦ Build to Starting Weight
Working Sets:
3 Sets:
3 Power Cleans at 77-82%
• Rest 1-2 Minutes Between Sets
JUMP ROPE PREP
0:30 Single Unders
◦ relaxed shoulders, wrists drive the rope, light bounce
0:20 Penguin Claps
◦ timing practice for the double under rhythm
0:20 Single Under + 1 Double Under
◦ "one big jump, tight body, fast wrists"
0:30 Double Unders
◦ upright posture, controlled jump, wrists driving the rope rather than large arm swings
PRIMER
• Athletes should know their plan for the first and second barbell.
• 0:30 Row at workout pace
• 15 Double Unders
• 3 Power Cleans @ weight 1
WOD
Undertow
2 Rounds For Time:
500m/450m Row
60 Double Unders
10 Power Cleans (115/85)
Directly into...
2 Rounds
250m/225m Row
30 Double Unders
5 Power Cleans (155/105)
AGE GROUP
14-15, 55+: (Part 1) 400/360 Row + (95/65), (Part 2) 200/180m + (115/85)
COMPETITOR
2 Rounds For Time:
500m/450m Row
60 Double Unders
10 Power Cleans (135/85)
Directly into...
2 Rounds
250m/225m Row
30 Double Unders
5 Power Cleans (185/105)
MODIFICATIONS
500/450 METER ROW
2:30 Time Cap
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
400m Run
2:00 Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
250/225 METER ROW
1:15 Time Cap
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
200m Run
1:00 Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
Reduce Reps
90 & 45 Single Unders
Plate Hops
Lateral Skater Hops
12 & 6 Burpees
1:00 & 0:30 Effort on Any Machine
POWER CLEANS
Reduce Loading/Reps
Hang Power Cleans
Sub Dumbbells (50/35)s & (70/50)s
Deadlifts (185/135) & (255/175)
SUCCESSORY WORK
Posterior Pump [PART A]
3 Sets:
10 Banded Barbell Hip Thrusts
* Mini-Band Around Knees
[PART B]
Accumulate 3:00: Reverse Plank On Benches
THURSDAY
WOD BRIEF - STIMULUS
Settle into a bike pace that can be sustained for the entire workout. Athletes should complete the single-leg v-ups and box jumps quickly, then return to the bike with minimal transition time. The goal is consistent calorie output across the 24 minutes. Training Effect This workout improves aerobic power by challenging athletes to maintain a strong aerobic output while repeatedly transitioning into higher-intensity movements. The bike creates a sustained cardiovascular demand, while the v-ups and box jumps add short bursts of muscular fatigue that athletes must recover from before returning to the bike. Coaching Concept Quality reps start with quality positions. Rushing from one rep to the next often leads to incomplete ranges of motion, poor mechanics, and unnecessary fatigue. A controlled reset allows athletes to create tension, move efficiently, and repeat strong reps for longer. Movement Prep Hollow body holds. Have athletes start lying on their back with arms and legs extended. Practice pressing the ribs down toward the pelvis, then fully relaxing back to the ground before recreating tension for the next rep. This reinforces the reset and re-engagement needed for consistent v-ups. Notes The goal is to minimize time away from the bike, so transitions should be quick and intentional. Make sure the room is set up with boxes and v-ups as close to the bike as possible.
MOVEMENTS
• Intended Intensity:RPE 6-7
• Target Loading:Bodyweight
• Fitness Attribute:Aerobic Power [Lactate Threshold]
• Target Score:14-18 Minutes (M), 16-20 Minutes (W)
• Clock Setting:E2MOM x 12
ATHLETE FOCUS
Movement Focus
Reset well between reps. We want to see this in the single-leg v-ups and box jumps. In the v-up, allow the hands and foot to return fully to the ground before starting the next rep. In the box jump, step down with control and land in a balanced athletic stance before the next jump.
WARMUP
• 1:00 Easy Bike
• 0:20 Cat-Cow Flow
• 0:20 Alternating Side Lunges
• 0:20 Ankle Rockers
• 0:20 Downward Dog with Foot Pedal
• 0:20 Glute Bridges
• 0:20 Bird Dogs
• 0:20 Toe Touch to Deep Squat
• 0:20 Skipping in Place
• 0:20 Mountain Climbers
HOLLOW BODY DRILL
0:20 Hollow Hold
◦ arms and legs extended, press the ribs down toward the pelvis, cue "lower back to the floor, squeeze everything"
0:20 Relaxed Position
◦ fully release back to the ground, cue "feel the difference between tension and relaxation"
0:20 Hollow Hold (repeat)
◦ recreate the tension from scratch, cue "this reset and re-engagement is what every V-up rep should feel like"
SINGLE LEG V-UPS and BOX JUMP PREP
10 Alternating Single-Leg V-Ups
◦ one leg stays low while the other drives up to meet the opposite hand, "squeeze the core, don't let the lower back arch"
5 Box Step-Ups
◦ full hip extension at the top, controlled step down
5 Box Jumps (low box)
◦ soft landing, hips back, "tall and quiet on the landing"
5 Box Jumps (moderate height)
◦ same landing mechanics, increase the demand, "commit to the jump"
5 Box Jumps (workout height)
◦ "jump, land, stand tall", full extension at the top before stepping down
PRIMER
• Athletes should know the bike pace they can maintain and how they will approach transitions.
• 0:30 Bike at workout pace
• 6 Single leg v-ups
• 2 Box Jumps
WOD
Headwind
AMRAP 24
Max Calorie Bike
Every 2:00 [Starting at 0:00]:
12 Single leg V-ups
3 Box Jumps (30"/24")
AGE GROUP
14-15 & 55+: (24”/20”)
COMPETITOR
Headwind
AMRAP 24
Max Calorie Bike
Every 2:00 [Starting at 0:00]:
8 GHD
3 Box Jumps (36"/30")
MODIFICATIONS
BIKE
Bike Erg
Row
Ski
Run
Treadmill/Runner
10-Meter Shuttle Runs
SINGLE-LEG V-UPS
Single-Leg Leg Raises
Russian Twists
Standard V-ups
Hanging Oblique Raises
Side Crunches
Side Plank Hip Lifts
Sit-ups
Hollow Rocks
BOX JUMPS
Decrease Reps
Reduce Box Height
Box Step-ups
8 Squat Jumps
8 Jumping Lunges
Alternating Single-Leg Squats
8 Reverse Lunges
Broad Jumps
SUCCESSORY WORK
Gun Show
3 Sets:
8-12 Strict Dips
8-12 Chin-ups
• Rest 1:00 Between Sets
FRIDAY
WOD BRIEF - STIMULUS
Plyometrics, This piece develops explosive power and landing mechanics. Move crisply and fast, but never at the expense of good mechanics. This is the ninth and final week of our 9-week Max Effort strength cycle. This is a back-off week to let the body recover a bit before transitioning to the new strength cycle beginning next week. You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
Short, high-intensity couplet with heavy front squats as the primary limiter. Choose a barbell weight that allows the 9 front squats to be completed in 1-2 sets throughout the workout. The burpees over bar should be performed at a steady cadence that allows athletes to transition quickly back to the barbell without excessive fatigue. Each round should take approximately 1:00-1:30, with the goal of maintaining a consistent pace from the first round to the last.
Training Effect This workout improves aerobic power by challenging athletes to repeatedly perform high-intensity efforts with limited rest. The front squats require athletes to produce force under fatigue, while the burpees elevate the heart rate and challenge athletes to recover quickly before returning to the barbell. This improves the ability to sustain a high output when both cardiovascular and muscular fatigue are present.
MOVEMENTS
• Intended Intensity:RPE 8-9
• Target Loading:Moderate-Heavy
• Fitness Attribute:Aerobic Power [VO₂ Max]
• Target Score:5:30-7:30 Minutes
• Clock Setting:Running
ATHLETE FOCUS
Movement Focus
Keep the elbows high and chest tall. We want to see this throughout the front squat. As athletes fatigue, elbows often drop, causing the chest to fall forward and shifting the movement away from a strong squat position. Before every rep, reset the front rack position with elbows up, chest tall, and core braced.
WARMUP
• 1:00 Easy Row
• 0:20 Couch Stretch (Right)
• 0:20 Couch Stretch (Left)
• 0:20 90/90 Hip Rotations
• 0:20 Air Squats
• 0:20 Good Mornings
• 0:20 Plank Up-Downs
• 0:20 Jumping Jacks
• 0:20 Step Back Step Up Burpees
• 0:20 Burpees over a line
FRONT SQUAT PREP
5 Empty Bar Front Squats
◦ high elbows, fingertip grip, upright torso throughout
3 Tempo Front Squats (3 sec lower, fast drive)
◦ bar stays in the front rack the entire descent, knees track over the toes
3 Front Squats (workout load)
◦ same front rack position from the march drill, "elbows stay up as the weight gets heavier"
STRENGTH
Front Squat
• You can choose to build in weight (between the prescribed percentages) over the working sets, or stay at the same weight across.
Building Sets:
◦ 5 Reps at a Light Weight
◦ 3 Reps at a Moderate Weight
◦ Build to Starting Weight
Working Sets:
3 Sets:
3 Front Squats at 77-82%
• Rest 1-2 Minutes Between Sets
• back-off week
PLYO PRIMER
0:20 Power Skips For Height (20 meters)
◦ drive the knee up explosively, push off the standing leg fully, cue "max height, not max distance"
3 Depth Drops
◦ step off the box, land soft and absorb, cue "load the landing, stay athletic, don't collapse"
PLYOS
Power Skips For Height: With each skip, reach the highest vertical height you can.
Depth Drops: Step, don’t jump, off the box. Land with your knees bent and hips back, absorbing force in an athletic stance.
Quality over volume. Every rep should feel sharp and athletic, not sloppy.
On the Minute x 6:
Minute 1: 20-Meter Power Skips For Height
Minute 2: 3 Depth Drops
PRIMER
N/A
WOD
Matchstick
5 Rounds:
9 Front Squats (135/95)
9 Burpees Over Bar
Time Cap: 8 minutes
AGE GROUP
45-54: (115/85)
14-15, 55+: (95/65)
COMPETITOR
Matchstick
5 Rounds:
9 Front Squats (135/95)
9 Burpees Over Bar
Time Cap 12:00
MODIFICATIONS
FRONT SQUAT
Reduce Loading/Reps
Sub Dumbbells (70/50)s
Goblet Squats
18 Air Squats
Back Squat
LATERAL BURPEES OVER BARBELL
Reduce Reps
Lateral Burpees With Step Over
Regular Burpees
Same Calorie Row, Ski, or Bike Erg
SUCCESSORY WORK
Killer Core
3 Sets:
12 Weighted Sit-ups
24 Fifer Scissors
• Rest 1:00 Between Sets
