Thursday December 26, 2024

Warmup

2:00 Bike/Row

10/leg SL RDL 

10 lunges 

10 Scapular Push-up

:20 L-sit hang 

Mobility

Pigeon Pose :20/side 

Thread the Needle :20/side 

*Spend time warming up movements for the workout. 

Skill/Strength

Deadlift 4/3/2/2

WOD

300 (or The Spartan Workout)

25 pullups

50 deadlifts

50 pushups

50 box jumps

50 knees to elbows

50 kb or db clean and press (25 per arm)

25 pullups

F:  ring rows; box pushups; situps

P1:  135/95; 55/35 kb/db

P2:  95/65; 35/25 kb/db

C:  chest to bar pullups; > 55/35 kb/db