Tuesday June 17, 2025

Warmup

1:30 bike/row

10 air squats

10/side overhead press

10 goblet squats

5/side DB thruster

10 plank pull throughs

10 scapular pushups

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Paused Front Squat 4x3

Light to moderate weight.  Focus on form and mobility.

1 lap KB farmer carry after each set – heaviest possible but each lap unbroken.

WOD

Wallballs

Pushups

Situps

3/6/9/12/15/18/21

150m row OR 1 lap run BEFORE each round

F:  box pushups

P1/P2:  as written

C:  heavy wallball; dips 2/4/6/8/10/12/14 instead of pushups; GHD situps