Wednesday November 19, 2025

Warmup

300m row

15 banded pull aparts

15/side  banded overhead press

15 banded good mornings

15 banded curls https://www.youtube.com/watch?v=cSvDe6oMFlU

15 banded overhead tricep ext. https://www.youtube.com/watch?v=8GVCO0oklnI

:30 hollow body hold

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Barbell Bent Over Row or Pendlay Row 3-4x8-10

Or do single arm DB rows on bench.

WOD

500m row

30 strict presses

25 burpees

Rest 5 mins

500m row

30 shoulder to overhead

25 burpees

Rest 5 mins

500m row

30 dips

25 burpees

Modify the row by biking 40/32 cals

F:  light barbell or double DB; reduce reps

P1:  95/65; matador dips

P2:  75/55

C:  115/75; ring dips