Thursday April 23, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded face pulls

10 banded straight arm pull downs

10 banded tricep extensions

10 banded prone pass throughs

10 dead bugs

10 hollow body rocks

10 kip swings

Mobility

Downward dog :30

Skill/Strength

Spend some time practicing some or all of the following:

1.      Turkish Get Ups

2.      L Sit (paralletes) or L Hang (pullup bar)

3.      Rope Climbs

4.      Handstand Walks (or other variations)

5.      Kipping

6.      Broad Jumps

WOD

5 rounds:

10 toes to bar

15 situps

20 medball Russian twists (20/14) (total)

:30 plank (on elbows)

F:  v-ups (or toes to rig) instead of toes to bar; reduce rounds

P1:  as written

P2:  hanging knee raises

C:  10/8 ski cals (or 10 slam balls) instead of situps; heavy medball