Monday August 10, 2026

Warmup

1:30 bike/row

5 no pushup burpees

5 hand release pushups

10 glute bridges

10 hollow body rocks

10 Supermans

10 kip swings

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Establish a 20 rep (unbroken) max bench press

Pick a challenging weight but something you know you will not fail.  We are going to do a month of this, goal is to add weight each week.

Unbroken means you can rest between reps, but you cannot rerack the bar.

WOD

AMRAP 20:

10/8 cal row or bike

Burpees 5/10/15/20/25/etc.

10/8 cals

Toes to Bar 3/6/9/12/15/etc.

F:  situps 5/10/15/etc. instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  double DB devil’s press 2/4/6/etc. instead of burpees

Modify the toes to bar by doing GHD situps or ski cals.