Monday July 7, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded diagonal pull aparts

10 band bent over rows

10 band good mornings

10 air squats

10 bowler’s lunge

10 scapular pullups

2x:05 chin-up hold

Mobility

5 squat to stands

:20/side Samson stretch

:20 downward dog

Skill/Strength

EMOM 10:

3-5 strict pullups

Unbroken, or quick dynamic singles. 

Modify by doing jumping pullups with controlled negative. 

Modify upward by doing strict chest to bar, or by adding weight. 

WOD

40 back squats

10/8 cal row or bike

Rest 2 minutes

30 back squats

20/16 cal row or bike

Rest 2 minutes

20 back squats

30/24 cal row or bike

Rest 2 minutes

10 back squats

40/32 cal row or bike

Back squat from the rack

F:  light barbell; reduce reps

P1:  95/65 (40); 115/75 (30); 135/95 (20); 155/105 (10)

P1.5:  75/55, 95/65, 115/75, 135/95

P2:  reduce squat reps to 35/25/15/5

C:  115/75, 135/95, 155/105, 185/125

C+: 135/95, 155/105, 185/125, 225/155