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