Tuesday April 21, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 lunges

High toe touch (down)

Low toe touch (back)

5 hand release pushups

Side shuffle (down & back)

10 downward dog toe taps

Mobility

Thread the needle :30/side

Pigeon pose :30/side

WOD

In 5 minutes:

3 laps (or 450m row)

20 DB snatches (alternating r/l)

AMRAP double unders in remaining time

4 rounds.  Rest 5 minutes between rounds.  Your score is the total jump rope reps accomplished.

Choose your own DB weight.

F:  single unders; 3 rounds and/or reduce reps (2 laps > 15 DB snatches or KB swings)

P1/P2:  as written

C:  50/30 DB

Strongman Version:

1 lap DB (2) farmer carry

1 lap sandbag/slamball carry

AMRAP sandbag/slamball cleans (over the shoulder)

Combine options as desired.  If you do the SM version, 3 rounds might be plenty.