Monday May 13, 2024

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded OH press

10 banded good mornings

10 banded monster walks

10 cossack squats

:30 plank

10 scapular pushups

10 kip swings

Mobility

10 squat to stands

:20 samson stretch

10 downward dog

10 shin switches

Skill/Strength

Back Squat 4-5x4

WOD Primer

5 pullups

5 pushups

5 situps

5 air squats

WOD

Angie

100 pullups

100 pushups

100 situps

100 air squats

F:  reduce reps and partition; ring rows; box pushups

P1:  as written

P1.5:  75 reps of each

P2:  50 reps of each

Reduce reps, and/or partition and do this in rounds if necessary.  Also, consider combining options – for example, 50 pullups followed by 50 ring rows.