Monday September 22, 2025

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

20 mountain climbers

High knees (down)

Butt kicks (back)

10 air squats

Carioca (down & back)

5/side half kneeling rock backs

Mobility

5 squat to stands

:20/side samson stretch

10 downward dog toe taps

Skill/Strength

Front Squat 4/3/2/2

Go heavy, adding weight each set, or use lighter weight and focus on technique

WOD

AMRAP 18 or 5 rounds:

12 front squats

9 shoulder to overhead

2 laps or 300m row

F:  reduce reps; 15 KB goblet squats; light barbell or double DB strict presses

P1:  95/65

P2:  75/55

C:  115/75