Thursday March 5, 2026

Warmup

1:30 bike/row

10/side Russian KBS

10/side bent over row

10/side overhead press

5 goblet squat

5/side thruster

10 kip swings

Mobility

5 squat to stands

10 downward dog toe taps

10 shin switches

Skill/Strength

Paused Back Squat

3-4x3

Light to moderate weight.  Long pause (4-5 seconds).

WOD

15 wallballs

30 toes to bar

15 wallballs

40 KB swings

15 wallballs

50/40 cal row/bike/ski

15 wallballs

60 situps

15 wallballs

F:  reduce reps; light KB; slam balls or V-ups instead of toes to bar

P1:  55/35

P2:  35/25; 15 wallballs each time

C:  70/45; 20 wallballs; 30/24 ski cals instead of situps

Combine options as desired.