Monday May 12, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 speed skaters

High toe touch (down)

Low toe touch (back)

5 squat to stands

High skip (down)

5 inch worms + 20 duck walks (back)

10 scapular pushups

10 seated wall slides

Mobility

Banded shoulder distraction :30/side

Banded pigeon pose :30/side

Skill/Strength

Paused Front or Overhead Squat 4-5x3

3-5 second pause at the bottom.  Use light weight and focus on technique and speed.

WOD

5 rounds:

15 pushups

30 air squats

You must also perform a 2k row or 1 mile run, which can be performed at any point and partitioned as desired (or not). 

F:  4 rounds; box pushups

P1/P2:  as written

C:  deficit pushups (45/25); 20 KB goblet squats (35/25) instead of air squats