Monday March 24, 2025

Warmup

1:30 bike/row

10/side RDL

10 tricep ext.

10/side bent over row

10/side bent over front raise

:30 plank

10 glute bridges

:20/side plank

Mobility

Banded hamstring stretch 1:00/side

Banded front rack stretch :30/side

Skill/Strength

Work up to something heavier than your working weight for the WOD for 3x3

WOD

Cal Row or Bike 10/10/10/10/10

Deadlifts 6/9/12/9/6

Cal Row or Bike 10/10/10/10/10

Dips (ring or matador) 9/12/15/12/9

Ladies cals:  8

Cals can be row, bike, or both (mixed as desired).  Larger classes, coordinate with a partner to share a bike and rower.

F:  KB SDHP 9/12/15/12/9; box pushups 9/12/15/12/9 instead of dips

P1:  225/155

P1.5:  185/125

P2:  155/105; pushups 9/12/15/12/9 instead of dips

C:  255/175; strict HSPU 6/9/12/9/6 instead of dips