Friday October 24, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 scapular pushups

Butt kicks (down & back)

10 cat/cows

High toe touch (down)

Low toe touch (back)

10 glute bridges

Carioca (down & back)

10 scapular pullups

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Bench Press Drop Set

6-8 reps, immediately followed by

AMRAP at reduced weight

Perform 2-3 times, depending on reps accomplished and fatigue

Example:  185 > 155; 155 > 135; 135 > 95; 95 > 75; etc.

WOD

Pullups 10/20/30

Laps 1/2/3

Rest 3 minutes

Pushups 15/25/35

Laps 1/2/3

You may row instead of run – 150m for each lap

F:  ring rows; box pushups

P1:  as written

P2:  pullups 5/10/15; pushups 10/15/20

C:  10 strict pullups > 20 chest to bar > 30 regular pullups; 10 strict HSPU > 20 regular HSPU > 30 deficit pushups