Thursday April 2, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 banded pass throughs

10 banded pull aparts

10/way banded diagonal pull aparts

10 banded bent over row

10/way banded monster walks

10 banded hollow body pull downs

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

WOD

Partner WOD

AMRAP 25:

30 second double DB/KB farmer hold

7 toes to bar

8 box jumps

9 burpees

10/8 cal row or bike (or both)

Partners take turns doing exercises.  One works while the other rests. 

Choose your own farmer hold weight (challenging but unbroken).

F:  situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

Lone Wolf:  do it alone