Monday June 1, 2026

Warmup

1:30 bike/row

20 mountain climbers

10 air squats

10 lunges

10 scapular pushups

10 plank shoulder taps

5/side half kneeling rock backs

Mobility

5 squat to stands

10 downward dog toe taps

10 shin switches

Skill/Strength

Front Squat 4-5x3

Last phase of the lifting program.  Start with something 10lbs (+/-) LIGHTER than your heaviest set of 5.  Focus on form and speed.  Add a short pause if desired. 

WOD

AMRAP 14 or until completion:

10/8 cal row

15 pushups

15 back squats

20/16 cal row

20 pushups

20 back squats

30/24 cal row

25 pushups

25 back squats

40/32 cal row

Back squat from the rack.

F:  light barbell; box pushups

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more; deficit pushups

The barbell should be light to moderate for this workout, ideally each set unbroken.