Thursday January 15, 2026

Warmup

300m row

5/way halos

10/side Russian KBS

10/side half kneeling overhead press

10/side bent over row

10 glute bridges

Mobility

Banded shoulder distraction :30/side

Skill/Strength

DB Bench Press 3-4x8

WOD

AMRAP 15 or 6 rounds:

15 strict presses

250m row

F:  light DBs

P1:  45/35

C:  75/55