Thursday March 26, 2026

Warmup

1:30 bike/row

10 Cossack squats

10 lunges

5 squat jumps

:20/side plank

10 hollow body rocks

10 kip swings

Mobility

:30/side thread the needle

:30 downward dog

Skill/Strength

Double DB Bulgarian Split Squat 3x8 (each leg)

WOD

15 knees to elbows

25 box jumps

35 situps

90 air squats

35 situps

25 box jumps

15 knees to elbows

F:  medball v-ups instead of knees to elbows

P1/P2:  as written

C:  add 5 muscle ups to the beginning and end

C+:  KB/DB box step ups; KB/DB goblet squats (choose your own KB/DB weight); GHD situps