Friday February 13, 2026

Warmup

1:30 bike/row

10 Cossack squats

10 lunges

10 glute bridges

10 plank shoulder taps

3 inchworms + pushup

5 hand release pushups

Mobility

Child’s pose 1:00

Skill/Strength

Superset:

Single Arm DB Row (leg on bench) 3x8-12 (per arm)

Inverted Barbell Rows (or Ring Rows) 3xAMRAP

WOD

50 pushups

40 single DB box step ups (20r/20l)

30 single DB goblet walking lunges (total)

40 single DB goblet squats

50 single DB bench press (25r/25l)

Partition reps as desired.  Choose your own dumbbell weight.

F:  reduce reps; box pushups; unweighted step ups; unweighted lunges

P1:  as written

P2:  reduce reps to 40/30/20/30/40

C:  50/35 dumbbell; add 5 rope climbs (which can be partitioned with the rest)

Then (optional)…

3 rounds:

15/12 cal row or bike

10 dips

Modify the dips by doing box dips or burpees