Monday May 5, 2025

Warmup

1:30 bike/row

5 no push up burpees

10 air squats

10 Cossack squats

10 pushups

10 glute bridges

10 scapular pullups

10 kip swings

Mobility

10 squat to stands

:20 Samson stretch

:30 downward dog

10 shin switches

Skill/Strength

Paused Bench Press 4-5x3

Moderate weight, short pause (1-2 seconds).  Focus on explosiveness.  Maintain tension during the pause – do not allow the bar to rest on your chest.

WOD

Front Squats

Pullups

1-10

10 burpees over the bar after each round

F:  KB goblet squats and ring rows (3-12)

P1:  115/75; 1-5 pullups are strict

P1.5:  95/65

P2:  75/55

C:  135/95; 1-5 muscle ups, 6-10 chest to bar