9/7 WOD

Warm-Up :2 rounds 10 jumping lunges 10 mountain climbers 10 air squats 10 KB swings 200m easy run Strength Bench Press 5x5 CORE 3 sets: 15 anchored sit-ups, 16 hip Touches , 20 Jack Knives Workout

Warm-Up 2 Rounds 10 Air Squats 10 Arm Circles (F/B) 5 Inchworms to Cobra 10 Jumping Jacks 10 Lunge Twist Strength : Deadlift (15 min) 5 x4 reps Acc: 10kb eye level swings Workout – 12-min AMRAP 8 DB

Warm-Up 2 Rounds 200m Row/Run 10 Ring Rows 10 Hollow Rocks 10 Push-Ups Strength: Push Press 5×5 Strength/Accessory 3×10 Single-Arm DB Row/side (heavy) 3×30s Side Plank Hold/side Workout (16 min AMR