Friday October 16, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 air squats

High knees (down)

Butt kicks (back)

5 squat jumps

High toe touch (down)

Low toe touch (back)

10 hollow body rocks

10 kip swings

Mobility

Thread the needle :30/side

Quad stretch :30/side

Skill/Strength

Front Squat 5/3/1+

Add weight in each set.  Last set is for max reps (cap of 10). 

WOD

Option 1:

Thrusters (95/65)

Toes to Bar

1-10

1 lap run or 150m row after each round

Option 2:

Wallballs

Situps

5-14

1 lap run or 150m row after each round

Combine options as desired.  For example, Thrusters 1-10 and Situps 5-14