Friday September 5, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded bent over row

10 air squats

10 squat jumps

10 scapular pushups

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

EMOM

0:00 – 1:00:  dumbbell bench press 6+ reps

1:00 – 2:00:  strict pullups 4+ reps

2:00 – 3:00:  rest

6 rounds total

Bench press – minimum 6 reps (but do more or even AMRAP if you want) at a challenging weight but something you think you can get for all 6 sets

Strict Pullups – goal is from 25-30 (minimum) to 50ish (maximum) over 6 sets – modify according to ability – dynamic single reps are encouraged for this for those who will only be able to get a handful – shoot for sets of 5-8 for those who can get more, or do strict chest to bar – jumping pullups with controlled negative for those who are working on them

WOD

15 toes to bar

25 wallballs

35 situps

500m row or 3 laps run

35 situps

25 wallballs

15 toes to bar

F:  15/12 ski cals instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  begin and end with 5 muscle ups; 25 GHD situps