PODIUM WOD

“Midline Matrix”
EMOM 20 (Repeat for 4 rounds):

• Min 1: 10 Toes-to-Bar (or 15 Knee Raises)

• Min 2: 12 DB Front Rack Lunges (50/35 RX | 35/20 Scaled)

• Min 3: 10/8 Cal Row

• Min 4: 20 Double Unders (or 40 Singles)

• Min 5: Rest

Optional Strength Accessory:
4 Rounds:

• 10 Banded Deadlifts (speed focus)

• 30s Side Plank + Reach

• 15 Hip Extensions (or Good Mornings)