Wednesday July 16, 2025

Warmup

1:30 bike/row

10 Cossack squats

10 air squats

10 squat jumps

10 downward dog toe taps

10 banded face pulls

10 banded straight arm pull downs

10 kip swings

Mobility

5 squat to stands

:20/ Samson stretch

10 shin switches

Skill/Strength

Back Squat 3-4x4

WOD

AMRAP 16:

Pullups 2/4/6/8/10/etc.

Wallballs 3/6/9/12/15/etc.

Situps 5/10/15/20/25/etc.

F:  ring rows

P1:  chest to bar pullups

P2:  regular pullups

C:  bar muscle ups through 10, then chest to bar; heavy wallball