Monday April 6, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 air squats

5 squat jumps

10 plank shoulder taps

5 hand release pushups

10 glute bridges

Mobility

:30 downward dog

Skill/Strength

Bench Press 3-4x7

Add weight each set if necessary to get to challenging reps, but with no risk of failure.  At least 3 minutes rest between sets.

Record your weight.  Next week, and every week thereafter, add 2.5-5 lbs to working weight.  A couple weeks of 7s, then a couple weeks of 5s, then a couple weeks of 3s.  Then retest 1rm.  That’s the program.  Do it.   

WOD

Wallballs

Burpees

18/15/12

Rest 2 minutes

Pullups

Wallballs

15/12/9

Rest 2 minutes

Burpees

Pullups

12/9/6

F:  ring rows

P1/P2:  as written

C:  heavy wallball; bar muscle ups 7/5/3 (part 2) and 5/3/1 (part 3)