Thursday October 29, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 lunges

High knees (down)

Butt kicks (back)

10 dead bugs

High toe touch (down)

Low toe touch (back)

10 cat/cows

Mobility

Downward dog :30

Skill/Strength

10 minutes to complete 25-50 toes to bar in fewest sets possible (choose reps based on ability)

Modify by doing a few max effort dead hangs, or dead hangs with knees elevated.

WOD

5 rounds or 30 minutes:

Laps 5/4/3/2/1 or Row 500/400/300/200/100

Double Unders 75/60/45/30/15

Situps 50/40/30/20/10

Single DB Goblet Walking Lunges 20/16/12/8/4

F:  reduce rounds/time/reps; single unders

P1:  as written

P2:  DU reps 50/40/30/20/10

C:  DU reps 100/80/60/40/20; double DB walking lunges (DBs held at sides)