Thursday September 24, 2026

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side bent over rows

10 Russian twists

10 plank pull throughs

10 glute bridges

10 plank shoulder taps

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Superset:

DB Bench Press 3-4x8-10

Single Arm DB Row (knee on bench) 3-4x8-10 (each arm)

WOD

1 lap single DB farmer carry

20 dips

1 lap single DB farmer carry

30 pushups

1 lap single DB farmer carry

40 box jumps

1 lap single DB farmer carry

50 situps

1 lap single DB farmer carry

60/48 cal row or bike

F:  box or bench dips; box pushups

P1/P2:  as written

C:  ring dips; deficit pushups; DB weighted step ups; 30/24 ski cals instead of situps