Thursday July 10, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

10 squat jumps

10 dead bugs

10/side fire hydrants

10 glute bridges

Mobility

5/side half kneeling rock backs

Child’s pose 1:00

Skill/Strength

Front Rack Lunges 3-4x6 (per leg)

Modify by doing KB goblet lunges.

WOD

50 wallballs

2 laps farmer carry

40 wallballs

1 lap farmer carry

30 wallballs

F:  air squats instead of wallballs; or reduce wallball reps

P1:  55/35 (each hand)

P2:  35/25; reduce wallball reps to 45/30/15

C:  70/45

C+:  DB thrusters (30/20/10) instead of wallballs