Friday June 13, 2025

Warmup

2 laps or 1:30

10 air squats

5 squat jumps

5/side half kneeling rock backs

10/side RDL

10/side DB overhead press

5 goblet squats

5/side DB thruster

:30 plank

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Romanian Deadlift 3-4x6

Moderate weight, focus on technique and a controlled hinge.   Modify by using a DB.

WOD

20 deadlifts

25 pushups

30 box jumps

35 wallballs

5 laps OR 40/32 cals (any device)

35 wallballs

30 box jumps

25 pushups

20 deadlifts

F:  25 KB SDHP; box pushups; air squats; 3 laps or 25/20 cals

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155; deficit pushups; heavy wallball