Monday July 25, 2022

Warmup 

10 PVC Pass Throughs 

10/way PVC Around the Worlds 

:20/Side PVC PNF Stretch 

10 Mountain Climbers 

10 Cossack Squats 

10 Cat/Cows 

10 Scapular Pull-ups 

Mobility 

10 Squat to Stand

:20 Samson

:20 Downward dog

:20 Quad stretch 

Skill/Strength

Back Squat 3-4x5 at 92.5% of 5RM

Three to four sets of five, depending on how much volume is appropriate for you in combination with the WOD.

WOD

KB Goblet Squats

Pullups

Pushups

30/20/10

30/24 cal row or bike BETWEEN rounds (one round row, one round bike, in either order)

F: 20/15/10 reps; 20/16 cals; light kb; ring rows; box pushups

P1: 70/45

P1.5: 55/35

P2: 35/25; F reps

C: double dumbbell (50/35); 30 regular pullups, 20 chest to bar, 10 bar muscle ups; 30 regular pushups, 20 handstand pushups, 10 wallclimbs