Monday September 15, 2025

Warmup

1:30 bike/row

5 no pushup burpees

5/way halos

10/side Russian KBS

10/side overhead press

10/side bent over row

10 scapular pullups

3 negative pullups

Mobility

Pigeon pose :30/side

Thread the needle :30/side

Skill/Strength

Push Press 3-4x4

WOD

9 rounds:

Pullups

Burpees

KB Swings

3/6/9/12/15/12/9/6/3

F:  ring rows; light KB

P1:  55/35

P2:  35/25; omit the round of 15 (8 rounds total)

C:  70/45; chest to bar pullups