Wednesday April 15, 2026

Warmup

2:00 bike/row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Air Squats

10 Fire Hydrants

10 Dead Bugs

10 Cat/Cows

10 glute bridges

Mobility

Pec Stretch :30/side

Pigeon Pose :30/side

Skill/Strength

Bench Press 3-4x7

Same weight each set. 

If you got all reps of all sets last week, add 5lbs.  If you missed any reps last week, stay the same weight.

WOD

2 laps KB farmer carry

25 box jumps

750m row

25 box jumps

2 laps KB farmer carry

F:  light KBs

P1:  55/45

P1.5:  45/35

P2:  35/25

C:  70/55

Then (optional)…

Gorilla Row

3x6-8 (per arm, alternating r/l)

Or 3x8-12 any other bent over row variation (barbell, Pendlay, dumbbell)