Friday 10/23/26

Warm-Up — 2 rounds

- 400m easy run

- 10 alternating med-ball chest passes

- 6 inchworms

- 10 air squats

- 10 band pull-aparts

- 80-ft farmer carry

- :25 Reverse Plank

TEAM WOD Teams of 2 — 4 Stations × 5 Minutes

Rest 1 minute between stations. Total workout: 23 minutes.

01 (5 Minutes)

THE ENGINE — Max Calories

Alternate 10/8-calorie Row efforts. Partner rests while the other works.

02 (5 Minutes)

THE GRIND — Max Rounds

Partner A: 8 Sandbag Ground-to-Shoulder

Partner B: 10 Box Step-Overs

Switch tasks after both finish.

03 (5 Minutes)

THE BURN — Max Reps

12 synchronized Med-Ball Sit-Ups

Then 20 alternating Wall Balls, shared between partners.

Repeat.

04 (5 Minutes)

THE FINISH — Max Rounds

100m Run Together

12 DB Hang Cleans, shared between partners.

8 synchronized Burpees

Repeat.