Tuesday July 29, 2025

Warmup

1:30 bike/row

10 no pushups burpee

10 banded pull aparts

10/way banded diagonal pull aparts

10 banded overhead press

10 banded bent over rows

10 banded straight arm pull downs

10 banded face pulls

10 banded hollow body pull downs

10 kip swings

Mobility

Thread the needle :30/side

Skill/Strength

EMOM 9:

Push Press 1/3/5/7/9/7/5/3/1 (36 reps total)

One rep the first minute, three reps the second minute, etc.  As heavy as possible but do not fail reps.  

WOD

AMRAP 2:

9 burpee > pullup > toes to bar

Max bike cals in remaining time

5 rounds.  Rest 2 minutes between rounds.  Your score is the total cals accomplished.

One burpee > pullup > toes to bar is those three things done consecutively, burpee directly into pullup directly into toes to bar.

F:  5 burpees > 5 ring rows > 5 situps (plus or minus reps depending on capacity)

P1:  as written

P2:  reduce reps to 7; jumping pullups if necessary; hanging knee raises

C:  5 burpee > ring muscle ups