Wednesday November 12, 2025

Warmup

1:30 bike/row

20 mountain climbers

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded monster walks

10 bird dogs

10 dead bugs

10 glute bridges

Mobility

Child’s pose 1:00

WOD

100 shoulder to overhead

150 situps

100/80 cal row or bike

In any order and partitioned as desired.  HOWEVER, you must rest 1 minute anytime you switch between exercises, even at the completion of the required reps of a movement.

F:  reduce reps

P1:  75/55

P2:  75 shoulder to overhead (45/35); 100 situps; 75/60 cals

C:  75 GHD situps; add 50/40 ski cals

Combine options as desired. 

Skill/Strength (optional)

In 5 minutes:

AMRAP DB or KB farmer carry down and back (down = 1 and back also = 1; so 1 down and back is 2 points)

Choose your own DB/KB weight