Wednesday March 19, 2025

Warmup

2 rounds:

5 cals

10 lunges

10/side half kneeling overhead press

10 plank pull throughs

Mobility

Pigeon pose on box :30/side

Prayer stretch 1:00

WOD

10/8 cals

40 box step ups

20/16 cals

50 Russian KB swings

30/24 cals

60 air squats

40/32 cals

2 rounds.  Rest 10 minutes between rounds.  40 minute time cap.

If you biked in the first round, row in the second round, and vice versa.

Choose your own KB weight.

F:  reduce reps

P1/P2:  as written

C:  increase cals to 20/16 > 30/24 > 40/32 > 50/40