Monday February 9, 2026

Warmup

2:00 Bike/Row

10/Side Bent Over Row

5/Side Forward Raise

5 Goblet Squats

5/Side DB Thrusters

10/Side SL Glute Bridge

10 Windshield Wipers

Mobility

5 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat 5/3/1+

Add weight each set.  Third set is an AMRAP (goal is 12-15).

WOD Primer

2 Rounds:

3 Front Squats

4 Calories

5 Strict Press

WOD

5 rounds:

12 front squats

15/12 cal row or bike

9 shoulder to overhead

F:  kb goblet squats; light barbell or double dumbbell shoulder to overhead

P1:  95/65

P2:  75/55

C:  115/75; bike cals

Then (optional)…

For time:

100 situps OR 50/40 ski cals

Modify by reducing reps