Monday May 19, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10/way banded diagonal pull aparts

10 bent over row

10 air squats

10 Cossack squats

10 squat jumps

10 scapular pull ups

:30 plank

Mobility

Downward dog :30

Child’s pose 1:00

Skill/Strength

Strict Pullups 10-1

Not for time.  Goal is each set unbroken.  Rest as necessary between sets. 

Modify by beginning at 9, or 8, etc.  Or by doing 10 sets of 2, or 3, etc.  Or by doing jumping pullups with a controlled negative. 

WOD

50/40 cal row or bike

25 box jumps

75 wallballs

25 box jumps

50/40 cal row or bike

You must row once and bike once, in either order.

F:  reduce and partition reps; air squats

P1:  as written

P2:  partitioned as desired

C:  100 wallballs