Monday March 9, 2026

Warmup

1:30 bike/row

10 speed skaters

5 no pushup burpees

10/side half kneeling overhead press

5/side half kneeling Pallof press

10 Russian twists

10 glute bridges

10/side fire hydrants

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Superset:

Front Squat 4x6

Bent Over Dumbbell or KB Row 4x8-12

Modify the bent over rows by doing single arm with leg supported on a bench

WOD

Shoulder to overhead

Burpees over the bar

1-10

15 situps after each round

F:  light barbell

P1:  95/65

P2:  75/55

C:  115/75; 7 toes to bar or GHD situps