Thursday April 24, 2025

Warmup

1:30 bike/row

10 speed skaters

10 mountain climbers

10 dead bugs

10 glute bridges

10 scapular pushups

10 cat/cows

10 kip swings

Mobility

Downward dog :30

Skill/Strength

DB Bench Press 3-4x6-8

In between sets:

45 dips (ring/matador/box/bench) in fewest sets possible

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