Monday March 30, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 dead bugs

High toe touch (down)

Low to touch (back)

5 inchworms

Carioca (down & back)

10 scapular pullups

5 negative pullups

Mobility

Hamstring rack stretch :30/side

Child’s pose 1:00

Skill/Strength

Benchmark run or row

Run:  1 mile; 800m; 400m

Row:  2k, 1k, 500m

Pick one (or more).

WOD

AMRAP 14 or 8 rounds:

10 pullups

15 situps

10 DB snatches (alternating r/l)

Choose your own DB weight.

F:  ring rows; light DB or KB swings

P1/P2:  as written

C:  chest to bar pullups; 10 GHD situps; minimum 50/35 DB

Combine options as desired.