Thursday May 8, 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.

If you made it last week, add weight this week.  If you didn’t but were close, stay the same.  If you didn’t but weren’t close, go down.

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.

WOD (optional)

5 rounds:

1 lap (or 150m row)

5 burpee pullups

Strict pullups if possible; if not, do kipping, or 5 burpees > 5 jumping pullups or ring rows.

C:  5 burpees > 1 rope climb instead of burpee pullups