Tuesday November 18, 2025

Warmup

1:30 bike/row

10 mountain climbers

5/side curtsy lunge (elevate the front leg on 45# plate for an extra challenge)

5/side half kneeling rock backs

10 hollow body rocks

3 inchworms + pushup

10 kip swings

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Front Squat 4/3/2/2+

Add weight each set.  Last set is for max reps (cap of 6-8).

Modify by doing back squats.

WOD

AMRAP 15 or 6 rounds:

Box Jumps

Toes to Bar

Front Squats

3/6/9/12/15/18

F:  situps; kb goblet squats

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75 or more; box jump overs