Friday October 30, 2026

Warmup

1:30 bike/row

5/way halos

10/side RDL

10 plank pull throughs

10 scapular pushups

5 hand release pushups

10 glute bridges

10 bird dogs

Mobility

Thread the needle :30/side

Skill/Strength

Warm up both DB bench and deadlift

WOD

1 lap KB farmer carry

15 DB bench presses

15 deadlifts

20 dips

1 lap KB farmer carry

15 DB bench presses

15 deadlifts

25 pushups

1 lap KB farmer carry

15 DB bench presses

15 deadlifts

30 burpee box jumps

Choose your own DB and KB weights

F:  light KBs; light DBs; 20 KB SDHP; bench or box pushups and dips

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more; 50/35 minimum DB; strict HSPU instead of dips; dips instead of pushups