Tuesday June 9, 2026

Warmup

1:30 bike or row

10 mountain climbers

10 scapular pushups

10 barbell upright row

10 barbell RDL

10 box step ups

Mobility

Pec stretch :30/side

Pigeon pose :30/side

Skill/Strength

Bench Press 4-5x3

Add 10lbs (+/-) from last week.  We should be at or around our original 1RM at this point.  A couple weeks left, stick with it. 

WOD

12 minutes to accumulate as many reps as possible of the following:

60 pushups

60 box jumps

60 KB sumo deadlift high pulls

In any order, and partitioned as desired. 

F:  box pushups; light KB

P1:  55/45

P1.5:  45/35

P2:  35/25

C:  70/55; box jump overs; add 5 rope climbs