Tuesday June 30, 2026

Warmup

2 laps or 1:30 bike/row

Quad pulls (down)

Knee pulls (back)

5 no pushup burpees

High knees (down & back)

10 air squats

Butt kicks (down & back)

5 squat to stands

High toe touch (down)

Low toe touch (back)

5 scapular pullups

2 x :05 static chin up hold

Mobility

Static scorpion stretch :30/side

10 shin switches

Skill/Strength

Front Squat 1RM!

Heaviest possible without any significant deviation in form. 

WOD

Pullups 20/16/12/8/4

Laps 1/1/1/1/1

Air Squats 20/20/20/20/20

Laps 1/1/1/1/1

Burpees 4/8/12/16/20

Modify the run by biking or rowing 10/8

F:  ring rows

P1:  as written

P2:  pullup reps 15/12/9/6/3; burpee reps 3/6/9/12/15

C:  chest to bar pullups