Thursday October 8, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 air squats

High knees (down & back)

10 lunges

Butt kicks (down & back)

10 scapular pushups

High toe touch (down)

Low toe touch (back)

5 inchworms + pushups

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Back Squat 3x2

Moderate to heavy, depending on how you feel.

In between sets, practice handstands (walks, holds, climbs, etc.).

WOD

3 laps or 450m row

20 back squats (from the rack)

2 laps or 300m row

20 double DB walking lunges (total)

1 lap

30 pushups

Top to bottom, then

Rest 5 minutes, then

Bottom to top

All one thing for time. 

Choose your own squat and lunge weight.  Should be challenging but unbroken. 

F:  light barbell, or KB goblet squats; 25 box pushups

P1:  as written

P2:  20 pushups

C:  10 wall climbs; 50/35 DBs

C+:  handstand walk length of turf down and back

Modify C by reducing reps or by doing a different HSPU variation (e.g., 15 strict or kipping handstand pushups)