Tuesday March 4, 2025

Warmup

1:30 bike/row 

5/way halo

10/side overhead press

10/side bent over row 

10 goblet squat 

10 cat/cows 

10/side fire hydrants 

Mobility

10 squat to stands 

:20/side Samson stretch 

10 downward dog toe taps 

10 shin switches 

Skill/Strength

Paused Back Squat 3-4x3

5 second pause.  Light to moderate weight, focus on form and speed.

WOD

Cal Row or Bike

Front Squat

30/20/10

Directly into:

Cal Row or Bike

Shoulder to Overhead

30/20/10

Ladies cals:  24/16/8

Row once and bike once, your choice on when to do it.  

F:  KB goblet squats; light barbell or double DB shoulder to overhead; reduce volume (21/15/9)

P1:  95/65

P2:  75/55

C:  115/75