Tuesday March 24, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded bent over row

10 dead bugs

10 bird dogs

10 scapular pushups

Mobility

:30/side banded shoulder distraction

:30/side pigeon pose

WOD

EMOM 30:

Minute 1:  pullups

Minute 2:  pushups

Minute 3:  row cals

Minute 4:  bike cals

Minute 5:  rest

6 rounds.  Your score is the sum of your lowest round of each exercise. 

F:  ring rows or jumping pullups; box pushups

P1/P2:  as written

C:  chest to bar pullups; deficit pushups

Then (optional)…

30 situps

30/24 ski cals

30 situps