Thursday May 21, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded bent over rows

10 banded good mornings

5/side half kneeling rock backs

10 scapular pullups

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Push Press 3-4x6

WOD

45/36 bike or row cals

30 pullups

75 wallballs

30 pullups

45/36 bike or row cals

One set of cals of each, bike and row, in either order

F:  reduce reps; ring rows

P1:  as written

P1.5:  25 pullups; 60 wallballs

P2:  20 pullups; 50 wallballs

C:  10 bar muscle ups