Monday October 14, 2025

Warmup

1:30 bike/row

10 curtsy lunges

10 banded pull aparts

10 banded ext. pull aparts

10/side  banded overhead press

10 banded bent over row

10 scapular pullups

3 negative pullups

Mobility

Child’s pose 1:00

5 squat to stands

:30/side Samsons stretch

Skill/Strength

Front Squat 3-4x5

WOD

DB Strict Press

Pullups

15/10/5/5/10/15

10 DB walking lunges after each round

Choose your own DB weight (2 DBs for both press and lunges)

F:  light DBs; ring rows; air squats instead of walking lunges

P1:  the rounds of 10 are chest to bar pullups; the rounds of 5 are strict

P2:  all regular pullups

C:  the rounds of 15 are chest to bar; the rounds of 10 are strict; the rounds of 5 are bar muscle ups