Friday July 11, 2025

Warmup

1:30 bike/row

10/side Russian KBS

10/side side bend

10/side bent over row

10/side RDL

10 scapular pushups

5 inchworms + pushup

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Deadlift 5/3/1+

1+ set is for max reps (cap of 10).  Work up to something that will be challenging. 

If you don’t want to go heavy due to the KB swings/DB snatches in the workout, do dynamic effort deadlifts 6x3 with moderate weight and short rest.

Example:   https://youtu.be/Pv7ho_EwOls?si=pBVZjIGWw1MJWdlo

WOD

1 round:

24 KB swings

24 pushups

24 pullups

Rest 2 minutes

2 rounds:

12 KB swings

12 pushups

12 pullups

Rest 2 minutes

3 rounds:

8 KB swings

8 pushups

8 pullups

F:  light KB; box pushups; ring rows

P1:  55/35

P2:  35/25; reduce reps to 18/9/6

C:  DB snatch 50/35 instead of KB swings; wall climbs 12/6/4 instead of pushups; bar muscle ups 12/6/4 instead of pullups