Friday June 12, 2026

Warmup

2 laps or 1:30 bike/row

10 speed skaters

10 air squats

10 plank shoulder taps

:20/side plank

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

AMRAP 3:

Toes to Bar

Cap of 45

Modify by doing hanging knee raises or ski cals. 

WOD

Partner WOD

AMRAP 30:

1 lap run

15 KB goblet squats

20 situps

30 second weighted plank on elbows

20 medicine ball Russian twists (total)

15 air squats

150m row

Partners take turns performing exercises.  One partner works while the other partner rests. 

No RX weights for this one.  Choose appropriately.  All movements should be unbroken.

Weighted plank is done with plate on the mid back.   Modify by doing unweighted. 

Lonewolf:  do it alone