Thursday September 11, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

10 squat jumps

10/side Russian KBS

10/side upright row

10 plank pull throughs

Mobility

Banded hamstring stretch :30/side

Child’s pose 1:00

WOD

EMOM 40:

Minute 1 – 10/8 bike cals

Minute 2 – 8 box jumps

Minute 3 – 14 situps

Minute 4 – 12 KB SDHP

Minute 5 – rest

Repeat for 8 cycles.  Last cycle is AMRAP on all movements.  Your score is the total reps accomplished in the 8th round. 

F:  light KB; reduce rounds/reps

P1:  70/45

P1.5:  55/35

P2:  35/25; 8/7 bike cals; 6 box jumps; 12 situps; 10 KB SDHP

C:  4 moderate to heavy deadlifts instead of KB SDHP; 10/8 ski cals instead of situps; 8 burpee box jumps