Monday December 29, 2025

Warmup

2:00 Bike/Row

10/leg SL RDL 

10 Squat Jumps 

10 Scapular Push-up

:20 L-sit hang 

Mobility

Pigeon Pose :20/side 

Thread the Needle :20/side 

*Spend time warming up movements for the workout. 

Skill/Strength

Romanian Deadlift 3x6

WOD

300 (or The Spartan Workout)

25 pullups

50 deadlifts (135/95)

50 pushups

50 box jumps

50 knees to elbows

50 kb or db clean and press (25 per arm) (35/25)

25 pullups

F:  ring rows; box pushups; situps