Forge Fitness – WOD

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Workout

Metcon (3 Rounds for time)

“Pug”

21-15-9

Calorie Row

Strict Handstand Push Ups

-Rest 1:1-

21-15-9

Calorie Row

Front Squats (95/65)

-Rest 1:1-

21-15-9

Calorie Row

Push Press (95/65)

Target time each set: 6-8 minutes

Time cap each set: 10 minutes

Cooldown

Metcon (No Measure)

1 min Foam roll lats (each)

1 min Foam roll calves (each)

1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)

[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)

[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)

Accessory

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WORKOUT OF THE DAY