Tuesday April 22, 2025

Warmup

2 laps or 1:30 bike/row

10 banded pull aparts

High knees (down & back)

10 banded overhead press

Butt kicks (down & back)

10 banded good mornings

High toe touch (down)

Low toe touch (back)

10 banded lat pull downs

Carioca (down & back)

10 scapular pullups

Mobility

Wall hinge :30

Skill/Strength

Barbell Bent Over Row 3-4x8-10

Or single arm DB row with leg supported on bench

WOD

6 rounds:

1 lap

10 strict presses

Directly into:

3 rounds:

1 lap

15 pullups

1 lap

20 pushups

F:  reduce rounds/reps; light barbell or double DB strict presses; ring rows; box pushups

P1:  95/65

P2:  75/55

C:  115/75; 20 pullups; 25 pushups

Combine options as desired.  The strict press should be challenging but unbroken for most rounds. 

Modify by doing strict presses to failure, then switching to push presses.