Tuesday April 1, 2025

Warmup

1:30 bike/row

5/way halos

10/side half kneeling overhead press

10 bent over front raise

10 bent over row

10 lateral raise

10 scapular pullups

10 kip swings

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

Skill/Strength

Strict Pullups

3-4x5-8

Add weight if possible.  Modify by doing fewer reps but more sets (10x3; 20x1; etc.), or by doing jumping pullups with a controlled negative, or by using a band. 

WOD

35 pushups

20 DB snatch (10r/10l)

35 box jumps

30 DB snatch (15r/15l)

35 pullups

20 DB snatch (10r/10l)

35 burpees

Choose your own DB weight.

F:  KB swings instead of DB snatch; box pushups; ring rows

P1/P2:  as written

C:  50/35 DB; handstand pushups; DB box step ups; chest to bar pullups; burpee box jumps