Friday October 23, 2026

Warmup

1:30 bike/row

5/way halos

10/side overhead press

10/side bent over row

10/side RDL

5 goblet squats

10 scapular pushups

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded hamstring distraction :30/side

Skill/Strength

Romanian Deadlift 3-4x6

Or

Overhead Squat 3-4x3

Or superset them if you’d like

WOD

AMRAP 16:

12 DB snatches (alternating r/l)

9 toes to bar

12 DB goblet squats

9 pushups

1 lap or 150m row

Choose your own DB weight

F:  12 situps instead of toes to bar; box pushups

P1:  deficit pushups

P2:  regular pushups; hanging knee raises

C:  50/35 DB; DB overhead squats instead of goblet squats (6r/6l); dips instead of pushups

C+:  3 wall climbs instead of pushups

Combine options as desired.