Wednesday August 13, 2025

Warmup

1:30 bike/row

10 Russian KBS

10/side overhead press

10/side side bends

5/side renegade rows

:20/side plank

10 glute bridges

Mobility

Thread the needle :30/side

Hamstring rack stretch :30/side

WOD

CF Games 25.8 (BHCF edition)

40/32 cal row or bike

2 laps KB farmer carry

30 bench presses

2 laps KB farmer carry

40/32 cal row or bike

F:  reduce cals; double DB strict presses

P1:  55/35 KBs; 135/85

P2:  35/25 KBs; 95/55

C:  50/40 cals; 70/45; 155/95

Skill/Strength (optional)

Superset:

3x16-20 DB bicep curls (alternating r/l – 8-10 per arm)

3x10-15 dips (matador or ring)

Modify the dips by doing 30-45 dips in as few sets as possible.