Tuesday August 18, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side lateral raises

10/side bent over row

10/side RDL

10 kip swings

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Deadlift

Warm up to something heavier than your working weight for the WOD

WOD

AMRAP 18 or 10 rounds:

5 deadlifts

5 box jumps

5 toes to bar

25 double unders

F:  8 KB SHDP; 8 situps or v-ups; single unders

P1:  225/155

P1.5:  185/125

P2:  155/105; hanging knee raises; 15 double unders or lateral hops over the barbell

C:  255/175

Then (optional)…

15/12 ski cals

10 burpees

15/12 row cals

10 burpees

15/12 bike cals