Tuesday July 8, 2025

Warmup

2 laps or 1:30 bike/row

Quad pulls (down)

Knee pulls (back)

5 no push-up burpees

High knees (down)

Butt kicks (back)

10 mountain climbers

High toe touch (down)

Low to touch (back)

40 line hops (20 forward/back; 20 side/side)

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

Skill/Strength

Turkish Get-up

Spend some time practicing the movement, working up to a moderate (but safe) weight.

WOD

Laps 1/2/3/4/5

Burpees 5/10/15/20/25

Double Unders 20/40/60/80/100

Modify the run by rowing 150m for each lap.

F:  reduce reps; single unders

P1:  as written

P2:  DU reps 10/20/30/40/50

C:  devil’s press 3/6/9/12/15 instead of burpees