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