Monday February 2, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side Russian KBS

5 goblet squats

5 no pushup burpees

10 plank pull throughs

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Box Squat

6-8x3

Moderate weight, short rest between sets, focus on explosiveness. 

Parallel (but not below) is ideal.  The bench is a good height for a lot of people.

Example:  https://youtu.be/MSMFgsK-dbY

WOD

AMRAP 16 or 8 rounds:

Wallballs

KB Swings

Burpees

2/4/6/8/10/etc.

F:  light wallball; light KB

P1:  55/35

P2:  35/25

C:  hang DB snatch (50/35) instead of KB swings; 9 round cap

Combine options as desired.