Monday June 30, 2025

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

Push Press 5x3

Moderate weight, short rest between sets, focus on speed and form. 

WOD

AMRAP 16:

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)