Forge Fitness – WOD
Strength
Shoulder Press (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.)
Workout
Metcon (5 Rounds for distance)
“Uncle Fester”
5 sets:
1:30 AMRAP
15/12 Calorie Ski Erg (Or Calorie Row)
Max Distance Dumbbell Front Rack Lunge (50s/35s)
-rest 1:00 between sets-
Target Distance each set: 30+ meters
Minimum Distance before scaling: 20 meters
Cooldown/Mobility
Cooldown/Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose