Thursday November 20, 2025

Warmup

1:30 bike/row

10 speed skaters

5 goblet squats

10/side upright rows

10/side RDL

10 plank pull throughs

10 deadbugs

Mobility

Downward dog :30

Child’s pose 1:00

Skill/Strength

Romanian Deadlift

3-4x8

Barbell, or do single leg RDLs with a heavy DB.

WOD

4 rounds:

15 pullups

15/12 cals

30 situps

10/8 cals

Bike cals encouraged for this workout

F:  ring rows

P1:  as written

P2:  12 pullups; 24 situps

C:  5 rounds; 15/12 ski cals OR 20 GHD situps instead of regular situps (mix and match as desired)