Tuesday July 21, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded bent over row

10 banded overhead press

10 banded good mornings

10 scapular pushups

5 hand release pushups

10 bird dogs

10 glute bridges

Mobility

Banded shoulder distractions :30/side

Skill/Strength

Superset:

DB Bench Press 3x8-12

DB Bent Over Row 3x8-12

WOD

1 lap single DB farmer carry

Followed by:

Pushups 3/6/9/12/15

Knees to Elbows 3/6/9/12/15

1 lap single DB farmer carry

Followed by:

Situps 30/24/18/12/6

Pushups 15/12/9/6/3

1 lap single DB farmer carry

Choose your own DB weight

F:  box pushups (reduce reps); v-ups

P1:  as written

P2:  pushups reduced to 2/4/6/8/10 and 10/8/6/4/2

C:  strict HSPU 2/4/6/8/10 (first part); dips 10/8/6/4/2 (second part); GHD situps 20/16/12/8/4 (second part); minimum 50/35 DB

C+:  add 1 legless rope climb BEFORE each farmer carry (3 total)