Thursday February 5, 2026

Warmup

300m row

10 speed skaters

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10/side monster walk

5/side half kneeling rock back

Mobility

Wall hinge stretch :30

PVC warmup

10 air squat

5 Sots press

5 snatch balance

5 overhead squats

Skill/Strength

Overhead Squat

4-5x3

Go heavy, or use light weight and focus on form and mobility.

WOD

500m row

20 squats

400m row

16 squats

300m row

12 squats

200m row

8 squats

100m row

4 squats

Choose your own squat variation

F:  KB goblet squats

P1:  back squat 135/95; front squat 115/75; overhead squat 95/65

P1.5:  115/75; 95/65; 75/55

P2:  95/65; 75/55; 45/35

C:  155/105; 135/95; 115/75