Wednesday May 13, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 Cossack squats

Butt kicks (down & back)

10 hollow body rocks

High toe touch (down)

Low toe touch (back)

10 kip swings

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Romanian Deadlift 3-4x8

WOD

4 rounds:

1 lap carry

2 laps run (or 300m row)

15 toes to bar

The carry is either sandbag, heavy slamball, or double KB/DB – or any combination thereof (for example, you can do 2 rounds of sandbag and 2 rounds of KB).  Choose your own KB weight. 

F:  20 situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  2 rounds sandbag carry; 2 rounds 70/45 KB farmer carry