Thursday June 19, 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

Bench Press (DB or barbell) AND Back Squat 8x8

Last week!  Go big!  Congrats to all who stuck it out. 

WOD (optional)

AMRAP 10:

12 KB gorilla rows (alternating r/l)

6 pushups

12 walking overhead lunges (total) (20/14 medball)

6 burpees

12 Russian twists (total) (20/14 medball)

Gorilla row:  https://youtu.be/urfjFI2Ahww?si=VFlytuErzPg4R67j