WOD OF THE WEEK

Warm-up (10 minutes)

1. Jump Rope – 2 minutes

2. Dynamic Stretching (leg swings, arm circles, hip openers) – 3 minutes

3. Rowing (moderate pace) – 3 minutes

4. SkiErg (moderate pace) – 2 minutes

Workout (Strength & Conditioning Circuit)

Perform 4 rounds of the following, minimizing rest between exercises but taking 1-2 minutes rest between rounds.

1. Barbell Deadlifts – 6 reps (heavy)

2. SkiErg Sprint – 250 meters (all-out effort)

3. Dumbbell Thrusters (50 lb each hand) – 8 reps

4. Rower Sprint – 250 meters (max effort)

5. Dumbbell Renegade Rows – 6 reps per arm

6. Barbell Front Squat – 8 reps

7. Burpee Box Jumps – 10 reps (if no box, do burpees into a vertical jump)

Cool-down & Mobility (10 minutes)

1. Rowing (slow pace) – 3 minutes

2. Foam Rolling – 3 minutes (focus on quads, hamstrings, and back)

3.Static Stretches (hip flexors, hamstrings, shoulders) – 4 minutes