Monday September 21, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded overhead press

10 banded good mornings

10 air squats

10 reverse lunges

10 scapular pushups

10 downward dog toe taps

Mobility

:30/side Samson stretch

1:00 Child’s pose

BB warmup

With empty BB

5 strict press

5 push press

5 push jerk

Skill/Strength

EMOM 8:

2 push press > 1 push jerk

Moderate weight, focusing on solid execution of both movements

WOD

5 rounds:

10 shoulder to overhead

1 lap or 150m row

10 alternating front-rack lunges (5r/5l)

1 lap or 150m row

F:  15 KB swings; 15 KB goblet squats

P1:  95/65

P2:  75/55

C:  115/75