Tuesday April 29, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

Quad pulls (down)

Knee pulls (back)

20 mountain climbers

Side shuffle (down & back)

10 hollow body rocks

Leg swings 10/way

10 kip swings

Mobility

Banded shoulder distraction :30/side

Pigeon pose :30/side

Skill/Strength

Run 1 mile for time

WOD

AMRAP 14 or 7 rounds:

21 situps

15 wallballs

9 pullups

F:  ring rows

P1:  9 pullups are 1 strict > 3 chest to bar > 5 regular

P2:  all regular pullups

C:  12 GHD situps OR 10/8 ski cals; heavy wallball; 5 strict > 3 chest to bar > 1 bar muscle up

Modify any option by adjusting the number of each type of pullup.