Wed., 07.10.2026
CROSS
STRENGTH
Push Press
5 Sets: 2 Reps @82-90%
* Rest 2-3 Min Between Sets
WOD
"CAST OFF" - 3:00 AMRAP x 4:
12/9 Cal Row
9 Burpee Box Jumps
AMRAP Front Squats (50/35 kg) in Remaining Time
Rest 1:30 Between AMRAPs
BODY CROSS
WOD
“HIIT FAIR AND SQUARE" - 8’ EMOM x 3 Rounds:
1) Bike
2) KB Thrusters
3) Burpees To Target
4) HS Hold
5) Shuttle Runs
6) Box Jumps
7) Hollow Hold/Rocks
8) DB Snatches
“The only bad workout is the one that didn't happen."