Thursday October 22, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 mountain climbers

High knees (down)

Butt kicks (back)

10 Cossack squats

High toe touch (down)

Low toe touch (back)

5 inchworms

Mobility

Wall hinge stretch :30

WOD

In 4 minutes:

3 laps run or 500m row

15 KB swings

15 box jumps

AMRAP cals (any erg)

4 rounds.  Rest 4 minutes between rounds.  Your score is the total cals accomplished.

Mix and match run/row and cals as desired.

F:  reduce reps

P1:  55/35

P2:  35/25

C:  add a 5th round; 70/45 KB; box jump overs