Monday November 18, 2024

Warmup

1:30 bike/row/ski

10 PVC pass throughs

10/way PVC around the worlds

10 Cossack squats

5 1 ¼ air squat

10 scapular pushups

:30 plank

20 mountain climbers

10 bird dogs

10 cat/cows

10 glute bridges

Mobility

5 squat to stands

:30/side Samson stretch

:30 downward dog

Skill/Strength

Bench Press 5/4/3/3+

Last set is for max reps.  Shoot for 8-10.

WOD

3 rounds:

20 pullups

20 front squats

20 pushups

20 front squats

20/16 cals

If logistics allow, perform one round of cals on each device (ski/row/bike).

F:  reduce reps; KB goblet squats; ring rows; box pushups

P1:  95/65

P2:  75/55

C:  115/75; chest to bar pullups