Thursday July 17, 2025

Warmup

2 laps or 300m row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 Scapular pushups

High toe touch (down)

Low toe touch (back)

10 glute bridges

Mobility

Child’s pose 1:00

Piriformis stretch :30/side

Skill/Strength

Wall climbs/handstand practice

Spend 10-15 mins practicing handstands (walking, etc.) and wall climbs

WOD

5 rounds or 25 minutes:

15 KB SDHP

2 laps run OR 1 lap single KB farmer carry

15 pushups

300m row

15 box jumps

1 lap sandbag/slam ball carry

F:  box pushups

P1:  55/35

P2:  35/25

C:  70/45; 5 wall climbs instead of pushups; 10 KB box step ups instead of box jumps