Tuesday July 1, 2025

Warmup

2 laps or 1:30 bike/row

Quad pulls (down)

Knee pulls (back)

5 no pushup burpees

High knees (down & back)

10 air squats

Butt kicks (down & back)

5 squat to stands

High toe touch (down)

Low toe touch (back)

5 scapular pullups

2 x :05 static chin up hold

Mobility

Static scorpion stretch :30/side

10 shin switches

Skill/Strength

Overhead Squat 3-4x3

Go heavy, or stay light and focus on form and OHS mobility. 

WOD

Pullups 20/16/12/8/4

Laps 1/1/1/1/1

KB Goblet Squats 15/15/15/15/15

Laps 1/1/1/1/1

Burpees 4/8/12/16/20

Modify the run by biking or rowing 10/8

F:  ring rows; light KB

P1:  70/45

P1.5:  55/35

P2:  35/25; pullup reps 15/12/9/6/3; burpee reps 3/6/9/12/15

C:  chest to bar pullups; barbell overhead squat 95/65 (+/-); burpees over the bar