Tuesday April 28, 2026

Warmup

1:30 bike/row

10 Cossack squats

5/side split squats

5 squat jumps

10 cat/cows

10/side fire hydrants

1:00 single unders

Mobility

5 squat to stand

:20/side Samson stretch

10 downward dog toe taps

10 shin switchtes

Skill/Strength

Front Squat 4-5x5

Switching to 5s.  REDUCE 10-20 lbs from last weight and focus on speed/control. 

WOD

3 rounds:

35 air squats

25 double unders

25 situps

25 double unders

15 box jumps

25 double unders

10 DB goblet walking lunges (total)

Choose your own DB weight

F:  reduce reps; single unders

P1:  as written

P2:  15 double unders

C:  50/35 DB; 20 GHD situps; box jump overs

Combine options as desired.