Monday November 10, 2025

Warmup

1:30 bike/row

10 bowler’s lunge

5 no pushup burpees

10 lunge jumps

3 inchworms + pushup

10 scapular pullups

10 kip swings

3 negative pullups

 

Mobility

10 downward dog toe taps

Thread the needle :30/side

                          

Skill/Strength

Barbell Lunges (front or back)

3x10-12 (total)

 

Walking lunges are ok

 

OR

 

Double DB Bulgarian Split Squats

3x8-10 (each leg)

 

WOD

Burpee Box Jumps

Pullups

3/6/9/12/15/18/21

 

F:  ring rows; omit the round of 21

P1/P2:  as written

C:  pullups sets unbroken (5 additional burpees each time you break, other than at the end of a set)

Will Williams