Wednesday May 7, 2025

Warmup

2 laps/1:30 bike/row

High knees (down & back)

20 mountain climbers

Butt kicks (down & back)

10 scapular pushups

Knee pulls (down)

Quad pulls (back)

10 air squats

Carioca (down & back)

5 squat jumps

Mobility

Sphinx pose :30

Downward dog :30

WOD

Laps 5/4/3/2/1

Pushups 25/20/15/10/5

Situps 50/40/30/20/10

Wallballs 25/20/15/10/5

Cal Row or Bike 10/20/30/40/50

40 minute time cap

F:  4 rounds (omit the round with the most reps); box pushups; air squats instead of wallballs

P1/P2:  as written

C:  GHD 25/20/15/10/5; heavy wallball