Thursday September 25, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Lunges (down)

5 inchworms w/ pushup + 10 duck walk (back)

10 wall leaning calf raises

Mobility

Wall hinge stretch :30

Couch stretch :30/side

Skill/Strength

Double DB or KB walking lunge (down)

Three times across

In between sets, practice double unders

WOD

Row 150m/300m/450m/600m/750m OR Run 1 lap/2 laps/3 laps/4 laps/5 laps

Double Unders 40/40/40/40/40

Wallballs 30/25/20/15/10

F:  reduce reps; air squats

P1:  as written

P2:  25/20/15/10/5 wallballs

C:  thrusters 18/15/12/9/6 (95/65 +/-) instead of wallballs; 2 rope climbs AFTER each round (10 total)