Thursday July 16, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 mountain climbers

High knees (down & back)

5/side curtsy lunge

Butt kicks (down & back)

5 hand release pushups

High toe touch (down)

Low toe touch (back)

:30 plank

Mobility

Thread the needle :30/side

Downward dog :30

Skill/Strength

Lunges

Choose one of the following:

1.      Barbell Front Rack or Back Rack 3x10 (total)

2.      Double DB lunge down > farmer carry back 3x

WOD

40 Russian KB swings

2 laps

30 Russian KB swings

4 laps

20 Russian KB swings

6 laps

10 Russian KB swings

F:  light kb; reduce reps/laps

P1:  55/35

P2:  35/25

C:  70/45

The kb should be light-moderate weight.  Modify the run by rowing (300m/600m/900m).