9/30/26

Warm up:

Warmy+

4×4 GOH + 25 Jumping Jacks

Xfit WOD:

For time;

• 10-20-30-40-50-60-70-80-90-100 Alternating Lunges
• 50-40-30-20-10 Push Press (95/65) – even rounds
• 3 Burpees (after each set)

**P1 starts, completes 5 lunges, P2 finishes the set with 5 lunges. P1 does 3 burpees, then P2 does 3 burpees. P1 completes 25 push presses, then P2 finishes the set with 25. 3 burpees each, then move to round 2, where partners will do only 10 lunges (each) and complete 6 burpees before starting the next round (skip push presses). In round 3, perform both the lunges and push presses.

Pull up work:

10,5,9,6,7