Monday October 6, 2025

Warmup

1:30 bike/row

5 no pushup burpees

10 air squats

10 squat jumps

:30 plank

5 inchworms

 

Mobility

Banded hamstring stretch 1:00/side

 

BB Warmup

10 good mornings

10 RDLs

                          

Skill/Strength

Romanian Deadlift 4x6

 

Moderate weight.  Focus on hip hinge position, control, and execution.

 

WOD

AMRAP 16 or 6 rounds:

Wallballs 9/15/21/21/15/9

Situps 15/21/27/27/21/15

Burpees 9/15/21/21/15/9

 

F:  reduce reps

P1/P2:  as written

C:  heavy wallball; toes to bar 9/12/15/15/12/9 instead of situps

C+:  DB thrusters 9/12/15/15/12/9 instead of wallballs

Will Williams