Friday January 2, 2026

Warmup

1:30 Bike/Row

2 Rounds:

10 Air Squats

10 Scapular Pushups

10 Glute Bridges

3 Negative Pullups

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

Skill/Strength

Superset:

Seated DB Press 3-4x6

Single Arm DB Bent Over Row 3-4x8 (each arm)

WOD

Cindy

AMRAP 20:

5 pullups

10 pushups

15 air squats

F:  ring rows; box pushups

Or…

Mary

AMRAP 20:

5 handstand pushups

10 pistols (alternating r/l)

15 pullups

Or…

Cindy XXX

5 rounds:

10 pullups

20 pushups

30 air squats

Add 5 reps to the pullups, 10 reps to the pushups, and 15 reps to the squats in each subsequent round.  So the 2nd round is 15/30/45; 3rd round is 20/40/60; 4th round is 25/50/75; 5th round is 30/60/90.

Strict 20 minute time cap on Cindy XXX.  If you get all 5 rounds done, record your time.  If not, record your rounds and reps.