Thursday February 19, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead presses

10 banded bent over row

10 banded face pulls

10 banded tricep ext.

10 banded straight arm pull downs

10/side fire hydrants

10 glute bridges

Mobility

Wall hinge stretch :30

Banded shoulder distraction :30/side

Skill/Strength

Bench Press 10/8/6/4/2

Begin with something challenging.  Add weight each set.

WOD

AMRAP 15 or 6 rounds:

Pullups

Dips (ring or matador)

3/6/9/12/15/18

45 double unders AFTER each round

F:  ring rows and box pushups; single unders

P1:  as written

P2:  25 double unders

C:  add round of 21

C+:  unbroken DU