Monday November 9, 2026

Warmup

1:30 bike/row

5 no pushup burpee

10/side RDL

10 air squats

10 Russian KBS

5 goblet squats

10 plank pull throughs

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Front Squat 3-4x6

Then, spend some time warming up deadlifts for the WOD

WOD

Deadlifts 3/6/9/12/15

Burpee Box Jumps 5/10/15/20/25

F:  KB SDHP 5/10/15/20/25

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 more; burpee box jump overs

Then (optional)…

Wallballs

Situps

30/20/10

F:  air squats

C:  toes to bar 15/10/5 instead of situps