Monday May 18, 2026

Warmup

300m row

5 no pushup burpees

5/way halos

10/side Russian KBS

10 Russian twists

10 glute bridges

5 hand release pushups

Mobility

Downward dog :30

Skill/Strength

Bench Press 3-4x5

If you made all reps last week, add 5-10lbs this week.  If you missed reps, stay at the same weight. 

WOD

1000m row, followed by:

5 rounds:

10 burpees

15 KB swings

F:  light KB

P1:  55/35

P2:  35/25

C:  50/35 DB snatch (alternating r/l) instead of KB swings

Then (optional)…

3 rounds:

Dips 15/10/5

Bike Cals 20/15/10

Pullups 15/10/5

Ladies cals:  16/12/8

C:  chest to bar pullups