Monday August 31, 2026

Warmup

1:30 bike/row

10 air squats

5 no pushup burpees

10 scapular pushups

5 no pushup burpees

10 v-ups

5 no pushup burpees

10 scapular pullups

Mobility

Couch stretch :30/side

5 squat to stands

Downward dog :30         

Skill/Strength

Back Squat 20 unbroken

Last week!  Go big!

WOD

15 front squats

30 pushups

25 pullups

150 double unders

25 knees to elbows

30 burpees over the bar

15 front squats

F:  KB goblet squats; box pushups; ring rows; single unders; v-ups; regular burpees

P1:  115/75

P1.5:  95/65

P2:  75/55; 75 DU; hanging knee raises

C:  135/95 or more; deficit pushups; chest to bar pullups

Then (optional)…

AMRAP 8:

30/24 ski cals, followed by:

20 wallball overhead walking lunges (total)

20 situps

20 wallball Russian twists (total)