Tuesday August 5, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

20 mountain climbers

10 goblet squats

5 squat with pallof press (press forward while in squat)

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Paused Front Squat 3-4x3

5 second pause.  Light to moderate weight.  Focus on depth and mobility.

WOD

2 rounds:

25 back squats

25/20 bike or row cals

25 back squats

25/20 bike or row cals

Squat from the rack.  Alternate rowing and biking (perform both row and bike in every round). 

F:  reduce reps and/or rounds; light barbell

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more