Tuesday December 9, 2025

Warmup

Bike or Row

1:00 easy to moderate

:30 hard à :30 easy à :30 hard à :30 easy à :30 hard

1:00 easy/recover

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

5 inchworms + pushup

Skill/Strength

Bring Sally Up (air squats or light barbell back squats)

https://www.instagram.com/reel/DPhKtI7CEYp/

The song:  Flower, by Moby

Then, spend some time warming up deadlifts

Deadlift warmup

10 good mornings (5 standard stance, 5 wide stance)

10 RDLs

WOD

5 rounds:

10 deadlifts

15 pushups

30 air squats

F:  KB SDHP; box pushups; reduce rounds/reps

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175; 10 dips (matador or ring) instead of pushups; 20 wallballs instead of air squats