Tuesday June 10, 2025

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

10 banded pull aparts

High toe touch (down)

Low toe touch (back)

10 banded bent over rows

High knees (down & back)

Butt kicks (down & back)

10 banded overhead press

5 inchworms + pushups

10 scapular pullups

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Superset x3-4:

3 push press

6 barbell bent over row

Light to moderate weight.  Focus on form for the push press.

WOD

5 rounds:

Run 2 laps (or row 300m)

Shoulder to Overhead 4/8/12/16/20

Begin and end with 30 pullups

The first half of each set of shoulder to overhead is strict press (e.g., 2 of 4, 4 of 8, etc.)

F:  ring rows; light barbell or double DB

P1:  95/65; first 10 reps of each set of pullups are strict

P2:  75/55

C:  115/75; 10 ring muscle ups (modify with bar)