Thursday October 23, 2025

Warmup

1:30 bike/row

Knee pulls (down)

Quad pulls (back)

5 no pushup burpees

High knees (down & back)

10 air squats

Butt kicks (down & back)

3 inchworms

Side shuffle (down & back)

With empty BB…

5 good mornings

5 wide stance good mornings

5 RDLs

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Warm up to your working weight for the deadlift in the WOD

WOD

AMRAP 25 or 6 rounds:

28 air squats

14 burpees over the bar

7 deadlifts

2 laps run OR 1 lap single arm DB farmer carry

Mix and match run and carry as desired

F:  reduce rounds/reps; 2x KB SDHP

P1:  225/155; 55/35

P1.5:  185/125; 45/25

P2:  135/95; 35/15

C:  255/165; 70/55