Wednesday May 20, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10/side RDL

10/side gorilla rows

10 scapular pushups

10 plank pull throughs

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Deadlift Warmup and Double Under Practice

Spend some time on each.

WOD

5 rounds:

9 deadlifts

25 double unders

12 box jumps

25 double unders

15 pushups

F:  12 KB SDHP; single unders; box pushups

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more; deficit pushups

C+:  5 wall climbs instead of pushups

Combine options as desired.