Monday August 24, 2026

Warmup

1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 scapular pushups

High toe touch (down)

Low toe touch (back)

5 inchworms + pushups

Carioca (down & back)

10 scapular pullups

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Back Squat 20 unbroken

+5-10 from last week

WOD

AMRAP 18:

1 lap or 150m row

6 pullups

9 pushups

12 situps

15 air squats

F:  ring rows; box pushups

P1:  chest to bar pullups; deficit pushups

P2:  regular pullups; regular pushups

C: 

1 lap

3 bar muscle ups

6 strict handstand pushups

9/7 ski cals

12 DB goblet squats (50/35)