Thursday November 13, 2025

Warmup

2 laps or 250m row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10/side fire hydrants

High toe touch (down)

Low toe touch (back)

5/side half kneeling rock backs

Side shuffle (down & back)

10 seated wall slides

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

:20 downward dog

Skill/Strength

Paused Overhead Squat

3-4x3

Do it for the mobility!

WOD

10 back squats

600m row or 4 laps

10 back squats

450m row or 3 laps

10 back squats

300m row or 2 laps

10 back squats

150m row or 1 lap

10 back squats

Back squat from the rack

F:  light barbell

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  overhead squat (95/65 +/-)