Monday March 3, 2025

Warmup

1:30 bike/row 

10 banded pull aparts 

10 banded ext. pull aparts 

10 banded overhead press 

10 banded good mornings

10 banded monster walks 

10 banded straight arm pull downs 

10 banded face pulls 

10 banded hollow body pull downs 

Mobility

Banded shoulder distraction :30/side 

Banded hamstring stretch 1:00/side 

Skill/Strength

Deadlift 4/3/2/2/2

Add weight each set if possible

WOD

AMRAP 18 or 6 rounds:

Pullups 3/6/9/12/15/18

Pushups 5/10/15/20/25/30

Box Jumps 3/6/9/12/15/18

Situps 10/15/20/25/30/35

F:  reduce rounds; ring rows; box pushups

P1:  as written

P2:  5 rounds

C:  chest to bar pullups; matador or ring rips 3/6/9/12/15/18; GHD situps 6/9/12/15/18/21