Thursday June 12, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded upright row

10 banded good mornings

10 banded monster walks

10/side banded pallof press

5 good for yous (lunge + lunge + air squat)

10 glute bridges

Mobility

Child’s pose 1:00

Standing straddle stretch 1:00 (:20/right, left and center)

Skill/Strength

DB or Barbell Bench Press 8x8

30 seconds rest between sets

Then…

Back Squat 8x8

30 seconds rest between sets

You can bench first or squat first; stagger so everyone has access to a bench.  Back squat from the rack.

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Two more weeks of this and we’re done.  Finish strong!

WOD (optional)

AMRAP 10:

10 dips or pushups

15 ring rows or barbell inverted rows

20 medball v-ups OR 10/8 ski cals

15 air squats

30 medball Russian twists

Instead of ring/inverted rows, do 5 strict pullups OR 1 rope climb.