Tuesday December 2, 2025

Warmup

1:30 bike/row

10/side overhead press

10/side bent over row

10 plank pull throughs

10 dead bugs

10 hollow body rocks

10 super mans

10 kip swings

Mobility

Thread the needle :30/side

Skill/Strength

30-45 toes to bar in fewest sets possible

Then, spend some time warming up the barbell for the WOD

WOD

3 rounds:

15 shoulder to overhead

25/20 cal row or bike

35 situps

1 minute KB/DB farmer hold

* shoulder to overhead is from the rack

** farmer hold is 1 KB/DB each hand – no walking required

F:  light barbell/KB

P1:  95/65; 55/35 KB OR 50/35 DB

P2:  75/55; 35/25 KB OR 30/25 DB

C:  115/75; 70/45 KB OR 75/50 DB; 20 GHD situps