Forge Fitness – WOD

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Metcon (AMRAP – Rounds)

A. 2 Sets:

30 Jumping Jacks

10/Side Bulgarian split squat

2 sets

10 Glute bridge

20 seconds bottom of squat hold

B. Squats 6 x 12

Rest as needed between sets

*Find anything that can be used as weight: – Car Tires – Wind Washer fluid jugs

C. E3MOM for 18 minutes

400m run and 50′ Walking lunges (or 30 reps)

D. 3 Sets

10 Bird Dogs

Score is for Part C. Total Rounds Successfully completed. 6 Rounds if you complete all rounds within the timeframe.


Make run shorter to finish in under 2:00
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