Wednesday October 15, 2025

Warmup

2 laps or 1:30 row

High knees (down & back)

10 speed skaters

Butt kicks (down & back)

10 scapular pushups

High toe touch (down)

Low toe touch (back)

10 dead bugs

Side shuffle (down & back)

10/side fire hydrants

Mobility

Downward dog :30

Skill/Strength

Bench Press 3-4x5

WOD

5 rounds:

2 laps or 300m row

20 situps

15 KB swings

10 dips

F:  light KB; box pushups instead of dips

P1:  55/35; matador dips

P2:  35/25; pushups instead of dips (increase reps to 12-15 if desired)

C:  15 GHD situps; ring dips