Monday June 29, 2026

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded overhead press

10 banded bent over row

10 banded good mornings

10 lunges

20 glute bridges

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Bench Press 1RM!

Heaviest possible without any significant deviation in form. 

WOD

AMRAP 16 or 5 rounds:

15/12 cal row or bike

10 DB bench press

1 lap single DB farmer carry OR 2 laps run

Choose your own DB weight.  Farmer carry is same weight as bench.

You may do both farmer carry and run, partitioned as desired. 

F:  light DBs

P1/P2:  as written

BF:  185/115 barbell bench (+/-); row cals; 1 lap double KB farmer carry (as heavy as possible unbroken)