Monday June 2, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10/side banded overhead press

10 banded bent over row

10 banded good mornings

10 scapular pushups

10 plank transitions

Mobility

Thread the needle :30/side

Child’s pose 1:00

Skill/Strength

Strict Pullups 10x3-5

Quick dynamic singles for the pullups if possible.  Modify accordingly with jumping pullups with a controlled negative, banded pullups, etc.

WOD

10/8 cal row or bike

10 shoulder to overhead

10 pushups

20/16 cals

20 shoulder to overhead

20 pushups

30/24 cals

30 shoulder to overhead

30 pushups

40/32 cals

F:  reduce reps; light barbell or light DBs; box pushups

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75; deficit pushups (45/25)

The barbell should be light for this workout.