WOD – Fri, Sep 26

STRENGTH
Back Rack Lunge (GOALS + GUIDANCE: Start at a moderately heavy weight (7.5/10 effort) for the first set of lunges, then add weight for the remaining two sets. Do all 6 six reps on one side then switch and do the other side. Pro tip, start with your non dominant leg.)

CONDITIONING
“Arty” (AMRAP – Rounds and Reps)

AMRAP 15

15/12 Calorie Row

5 Wall Walks

MAx: 12/9 cals, 3 ww or modified

MVx: 9/6 cals, 20 db plank pull thrus

GOALS + GUIDANCE: Find a steady, repeatable pace for the row that allows you to transition quickly to the wall walks without long breaks. Stay smooth and efficient on the wall walks — focus on controlled movement rather than rushing. Aim for 5+ rounds.