Monday August 25, 2025

Warmup

1:30 bike/row

10 Cossack squats

10 squat jumps

5 no pushup burpees

10 banded pull aparts

10 banded bent over rows

10 banded overhead presses

10 banded good mornings

10 banded monster walks

 

Mobility

Downward dog :30

                          

Skill/Strength

Strict Pullups 8-10x3

 

Short rest between sets.  Add weight if possible, or do strict chest to bar.  Modify by doing singles, or by doing jumping pullups with a controlled negative. 

 

WOD

2 rounds:

9 burpees

9 wallballs

15 burpees

15 wallballs

21 burpees

21 wallballs

 

F:  reduce reps

P1/P2:  as written

C:  10/20/30 reps of each

 

Then (optional)…

 

25/20 ski cals

2 laps or 300m row

50 situps

2 laps or 300m row

Will Williams