Thursday July 24, 2025

Warmup

2 Rounds:

1:00 Row/Bike

10 Cossack Squats

10 Ring Rows

10 Windmills https://www.youtube.com/watch?v=a-KqiYR7CZc

Mobility

Couch Stretch 1:00/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

EMOM 10

6 push presses (even minutes)

6 front-rack lunges (alternating r/l) (odd minutes)

WOD

AMRAP 18

15/12 cal row/bike/ski

25 situps

20 box jumps/stepups

30 wallball Russian twists

1 lap carry (sandbag, slamball, or double KB farmer)

Mix and match on the cals as desired.

F/P1/P2/C:  as written