01.05.2026

Jan 5

Strength
Back Squats- scale if needed to hit those percentages and if you are 55+ you do those reps as RX
6 reps @60%
6 reps @ 75% scale to 4
3 reps @ 80% scale to 2
2 reps @ 85-90% scale to 1

WOD
"German Chocolate Cupcake"
3 rounds of 3:30 work 1:00 rest
20/16 cal row
13/10 cal bike
max sit ups in remaining time