top of page

warmUP

500M ROW
​
3 ROUNDS

10 DB THRUSTERS

15 SITUPS

20 JUMPING JACKS

MONDAY 23 JUNE 2025

Strength

FRONT SQUATS

EVERY 3 MINS FOR 5 ROUNDS

3 FRONT SQUATS AT 70-80%
 

FOLLOWED IMMEDIATELY BY 10-20 JUMPING SQUATS

Logo new white.png

METCON

FOR TIME

100 DUS

40 2DB STOH 22.5/15

30 TOES TO BAR

20 BOX JUMPS

10 2DB DEVIL PRESSES

100 DUS

 

©2023 by The Forge.

bottom of page