Thursday January 23, 2025

Warmup

1:30 bike/row

5/way halos

10/side side bend

10/side bent over row

10/side RDL

10/side split squat

10 plank pull throughs

Mobility

10 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Front Squat 5x5

First two sets are heavy-ish but still warmups.  Next three sets are heavy working sets.  Modify by doing back squats.

Immediately after each set:

5 box jumps to highest box possible (or to a plate)

1 set of strict pullups, 5-8 reps depending on ability (modify by doing jumping pullups with a controlled negative)

Rest 3-5 minutes between sets.

Then…

3x6-8 barbell Romanian deadlifts (modify by doing single leg KB RDLs)

Light to moderate weight.  Focus on form.

WOD (optional)

AMRAP 6:

300m row, followed by

15 air squats

5 burpee broad jumps

Perform the row only once.