Monday September 29, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

10 squat jumps

10 scapular pushups

10 scapular pullups

3 negative pullups

30 single unders

 

Mobility

Child’s pose 1:00

Downward dog :30

                          

Skill/Strength

Push Press 4x6

 

In between sets, accumulate 30-45 strict pullups in sets/reps appropriate for your ability

 

WOD

AMRAP 15:

12 pushups

24 air squats

36 double unders

 

F:  box pushups; single unders

P1:  deficit pushups

P2:  regular pushups; 18 double unders

C:  dips (ring or matador) instead of pushups; KB goblet squats instead of air squats

Will Williams