Wednesday June 3, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded bent over rows

10 glute bridges

10 dead bugs

10 cat/cows

10 hollow body rocks

Mobility

Double thread the needle :30/side

Downward dog :30

Skill/Strength

Bench Press 4-5x3

Last phase of the lifting program.  Start with something 10lbs (+/-) LIGHTER than your heaviest set of 5.  Focus on form and speed.  Add a short pause if desired. 

WOD

AMRAP 12:

6 toes to bar

9 KB swings

12 box jumps

15 situps

F:  v-ups instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises

C:  70/45; box jump overs

Then (optional)…

Superset:

Inverted Row 3xAMRAP

Dips 3xAMRAP

Shoot for a minimum of 30 reps of each (total).