Monday March 13, 2023

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10/Side Banded SA OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10/Side Russian KBS

10/Side Kneeling KB Pallof Press

3/Side Turkish Get Up

Mobility

Thread the Needle :30/Side

Couch Stretch :30/Side

Skill/Strength

Strict Press

5 @ 65% of training max

5 @ 75%

5+ @ 85%

Last set is for max reps. 

If you don’t know your training max, either estimate or use this time to establish one.

WOD Primer

2 rounds:

5 cals

10 double unders or single unders

5 kbs

WOD

5 rounds:

15/12 cal row or bike

45 double unders

15 kb swings

F:  light kb; single unders

P1:  55/35

P2:  35/25; 30 DU

C:  70/45; 60 DU