Friday May 15, 2026

Warmup

1:30 bike/row

10 banded pull aparts

10 banded diagonal pull aparts

10/side overhead press

10 banded monster walks

10 plank shoulder taps

5 hand release pushups

:30 plank

Mobility

Downward dog :30

Skill/Strength

Barbell warmup

WOD

3 rounds:

8 strict presses

10/8 cal row or bike

Rest 1 minute

2 rounds: 

12 strict presses

15/12 cal row or bike

Rest 1 minute

1 round:

30 strict presses

30/24 cal row or bike

F:  light barbell or double DB presses

P1:  115/75 (part 1), 95/65 (part 2), 75/55 (part 3)

P2:  95/65, 75/55, 45/35 

C:  135/95, 115/75, 95/65

Then (optional)…

Superset:

Barbell Bent Over Row 3x8-12

Dips or Pushups 3xAMRAP (cap of 20)

Modify the dips/pushups by doing more than 3 sets (shoot for 30 reps minimum) and/or by doing bench/box dips, or deficit pushups.