Tuesday February 3, 2026

Warmup

1:30 bike/row

10 Cossack squats

5/side split squats

10 glute bridges

10 scapular pullups

5 hand release pushups

:30 plank

Mobility

Banded shoulder distraction:30/side

Banded hamstring stretch :30/side

WOD

EMOM 40:

Minute 1:  max cals

Minute 2:  10 box jumps

Minute 3:  max cals

Minute 4:  1 round of Cindy (5 pullups > 10 pushups > 15 air squats)

Minute 5:  rest

8 rounds.  Your score is the total cals accomplished (but you must complete the box jumps and Cindy every round). 

You can use any erg, and mix and match as desired. 

F:  reduce rounds and reps; ring rows; box pushups

P1:  as written

P2:  6 rounds: 8 box jumps; reduce Cindy to 3>6>9 or thereabouts

C:  strict pullups; deficit pushups; box jump overs