Monday April 13, 2026

Warmup

1:30 bike/row

10 air squats

10 bird dogs

10 banded pass throughs

10 banded pull aparts

10/way banded diagonal pull aparts

10 banded bent over rows

5 negative pullup

10 kip swings

Mobility

5 squat to stands

:20/side Samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Front Squat 3-4x7

Same weight each set. 

If you got all reps of all sets last week, add 5-10lbs.  If you missed any reps last week, stay the same weight.

WOD

AMRAP 15 or 6 rounds:

Situps 5/10/15/20/25/30

Pullups 3/6/9/12/15/18

Air Squats 5/10/15/20/25/30

F:  reduce reps; ring rows

P1/P2:  as written

C:  situps and air squats 10/15/20/25/30/35; pullups 6/9/12/15/18/21

Then (optional)…

1 round:

15/12 cal ski

15/12 cal bike

15/12 cal row

In that order.