Thursday August 7, 2025

Warmup

1:30 bike/row

10 air squats

10 squat jumps

10 scorpions

10 scapular pushups

10 glute bridges

10 banded hollow body pull downs

10 kip swings

Mobility

Child’s pose 1:00

Thread the needle :30/side

Skill/Strength

Bench Press 8x3

Moderate to heavy, but no grindy reps.  Limited rest (no more than 90 seconds). 

WOD

4 rounds:

1 lap sandbag/slamball/plate carry

15 pushups

15 box jumps

15 toes to bar

60 double unders

1 minute rest between rounds

The carry is not on the shoulder, it’s on the front of the body.

F:  3 rounds; situps instead of toes to bar

P1:  as written

P1.5:  10 toes to bar or 15 hanging knee raises

P2:  30 DU; 30 situps instead of toes to bar

C:  deficit pushups; 75 DU