Monday April 28, 2025

Warmup

1:30 bike/row

10 speed skaters

5 1 ¼ air squats

10/side overhead press

10/side RDL

10/side split squat

10 plank pull throughs

10 scapular pushups

Mobility

Hamstring rack stretch :30/side

Thread the needle :30/side

Skill/Strength

Romanian Deadlift 3-4x5

Moderate weight.  Begin with weight low on the rack. 

After each set:  5 high box jumps (use the soft box if necessary to be safe; modify by jumping to a plate).

WOD

5 rounds:

20/16 cals

15 pushups

10 DB shoulder to overhead (left arm)

10 DB shoulder to overhead (right arm)

10 DB box step ups

Choose your own DB weight.

F:  3-4 rounds; box pushups; light DB; unweighted step ups

P1/P2:  as written

C:  50/35 or more; ring pushups OR deficit pushups