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