Friday June 19, 2026

Warmup

1:30 bike or row

5/way halos

10/side RDL

10/side overhead press

5 goblet squats

5/side split squat

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Warm up Deadlift and DB Push Press

WOD

15 toes to bar

12 deadlifts

15 box jumps

12 DB shoulder to overhead

15/12 cal bike

3 rounds.  Rest 2 minutes between rounds. 

Choose your own DB weight (two DB).

F:  situps 30/20/10 instead of toes to bar

P1:  185/125

P1.5:  155/105

P2:  135/95; hanging knee raises

C:  225/155 or more; 50/35 DBs

Then (optional)…

AMRAP 7:

25/20 cal bike, followed by:

1 strict pullup

1 strict dip

Add 1 rep to the pullups/dips in each subsequent round.  The bike is only done once, at the start. 

Modify by reducing reps and/or using a band/box.  No kipping.