Friday January 24, 2025

Warmup

1:30 bike

10 no pushup burpees

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded straight arm pull downs

10/side single arm banded row https://www.youtube.com/watch?v=u_86gl58qBM

10 hollow body pull downs

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

WOD

AMRAP 4:

5 double DB shoulder to overhead

7 toes to bar

9 burpees

4 rounds.  Rest 4 minutes between rounds.  Begin each round where you left off the last round.

Choose your own DB weight.

F: v-ups or situps instead of toes to bar

P1: as written

P2: hanging knee raises

C: 50/35 DB/KB minimum

Skill/Strength (optional)

3x max reps dips

--matador, ring, box, parallette, banded, etc.

--goal is 30-45, minimum is 20-25 – do additional sets if necessary to get to 20-25

--add weight (and reduce reps) if desired