Thursday February 20, 2025

Warmup

200m row

10 speed skaters

10 Cossack squats

10 mountain climbers

5/way halos

10/side Russian KBS

10 goblet squats

Mobility

10 squat to stands

:20 samson stretch

10 shin switches

Skill/Strength

Front Squat 10-8-6-4-2

All sets are work sets.  Add weight each round.  Rest 3-5 mins between sets.

Between sets, perform 5 box or plate jumps and 5 broad jumps (optional: +1 rope climb).

WOD (optional)

450m row, followed by:

Wallballs

KB Swings

21/15/9

Choose your own KB weight (moderate to heavy).

C:  heavy KB; heavy WB; increase reps to 30/20/10