Monday April 27, 2026

Warmup

1:30 bike/row

10 speed skaters

10 Russian KBS

10/side gorilla rows

10 plank pull throughs

10 scapular pushups

10 glute bridges

Mobility

Double thread the needle :30/side

Skill/Strength

Bench Press 4-5x5

Switching to 5s.  REDUCE 10-20 lbs from last weight and focus on speed/control. 

Primer

2 rounds:

3 pushups

5 KB swings

5 cals

WOD

AMRAP 12:

6 pushups

9 KB swings

12/9 cal row or bike

F:  light KB; box pushups

P1:  55/45; deficit pushups

P1.5:  45/35

P2:  35/25

C:  70/55; 6 handstand pushups or 3 wall climbs

Combine options as desired. 

Then (optional)…

1 minute max wallballs

1 minute rest

1 minute max pullups/ring rows

1 minute rest

1 minute max ski cals

Exercises can be performed in any order.  Coordinate so that everyone has access to a ski erg. 

C:  heavy wallball; chest to bar pullups or bar muscle ups