Thursday June 5, 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

Couch stretch :30/side

Skill/Strength

DB Bench Press 8x8

Rest no more than 30 seconds between sets.  Same weight each set.  Goal is to not miss any reps.

Then…

Back Squat 8x8

Same as bench – 30 seconds rest, same weight, goal is to finish, add or subtract from last week accordingly. 

If you are newer to lifting, of if this is just too much volume, reduce to 5 or 6 sets. 

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

We are at the point where it won’t be easy to succeed – it’s ok to keep the same weight if necessary.  There are other ways to measure progress – better speed, better form, etc. 

WOD (optional)

3 rounds:

1 lap sandbag, slam ball, or plate carry

10 dips (bench/box/matador/ring)

15 inverted rows or ring rows

20 medball Russian twists

For a significantly more challenging version of Russian twists, do these: https://www.instagram.com/reel/DKM3n8xxAIZ/