Friday May 23, 2025

Warmup

1:30 bike/row

10/side RDL

10/side Russian KBS

10/side Gorilla row

10 Russian twists

10 bird dogs

10 dead bugs

3 negative pullups

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Romanian Deadlift 3x6-8

WOD

Bike Cals 10/10/10/10/10

KB Swings 25/20/15/10/5

Pullups 5/10/15/20/25

Bike Cals 10/10/10/10/10

Rest 2 minutes between rounds

Ladies Cals:  8

F:  reduce reps; ring rows

P1:  55/35

P2:  35/25; reduce KB reps to 20/16/12/8/4 and/or pullups reps to 4/8/12/16/20

C:  70/45