Friday August 8, 2025

Warmup

2 laps or 1:30 bike/row

5/way halos

High knees (down & back)

10/side Russian KBS

Butt kicks (down & back)

10/side bent over row

High toe touch (down)

Low toe touch (back)

10 plank pull throughs

Carioca (down & back)

5/side KB thruster

Mobility

Downward dog :30

Skill/Strength

Barbell Bent Over Row 4-5x6

Or single arm DB row

WOD

AMRAP 20:

Wallballs 5/10/15/20/25/etc.

Laps 1/1/1/1/1/etc.

KB Swings 5/10/15/20/25/etc.

Laps 1/1/1/1/1/etc.

Modify the run by rowing or biking 10/8 cals for each lap.

F:  light KB; air squats

P1:  55/35

P2:  35/25

C:  50/35 DB snatch instead of KB swings