Thursday March 12, 2026

Warmup

2 laps or 1:30 bike/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

Carioca (down & back)

5 inchworms + pushup

Mobility

Downward dog :30

Skill/Strength

Work up to a moderate to heavy bench press

WOD

Laps 5/4/3/2/1

Pushups 12/12/12/12/12

Row 500/400/300/200/100

Pushups 6/6/6/6/6

If you don’t want to run, modify by doing KB swings 25/20/15/10/5

F:  reduce rounds/reps; box pushups

P1/P2:  as written

C:  deficit pushups for the 12s, dips for the 6s