Wednesday April 2, 2025

Warmup

1:30 bike/row

10 banded pull aparts

10 banded upright rows

10 banded overhead press

10 banded good mornings

10 prone banded pass throughs https://www.youtube.com/watch?v=O-RCVH8vtBo

20 wall leaning calf raises

Mobility

Child’s pose 1:00

WOD

AMRAP 30:

Cal row and/or bike

At 0:00, 10:00, and 20:00, perform:

25 toes to bar

50 medball Russian twists (20/14)

100 double unders

Your score is the total cals accomplished.  You may both row AND bike if equipment allows. 

F:  reduce time and/or reps; 50 situps instead of toes to bar; 150 single unders

P1:  as written

P2:  hanging knee raises; 50 double unders

C:  heavy medball