Thursday April 16, 2026

Warmup

2 lap or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

5 squat jumps

High toe touch (down)

Low toe touch (back)

10 hollow body rocks

Lunge (down)

5 inchworm + duck walks (back)

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

WOD

3 laps

9 wallballs

6 toes to bar

2 laps

15 wallballs

9 toes to bar

1 lap

21 wallballs

12 toes to bar

Rest 5 minutes

21 wallballs

12 toes to bar

1 lap

15 wallballs

9 toes to bar

2 laps

9 wallballs

6 toes to bar

3 laps

You may row 150m for each lap

F:  reduce reps and/or air squats instead of wallballs; medball v-ups instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  increase wallball reps to 10/20/30/30/20/10