Wednesday September 17, 2025

Warmup

2 laps or 1:30 bike/row

Quad pull (down)

Knee pull (back)

20 mountain climbers

High knees (down & back)

10 alt. v-ups

Butt kicks (down & back)

10 scapular pushups

High toe touch (down)

Low toe touch (back)

10 glute bridges

Mobility

Childs pose 1:00

Downward dog :30

Skill/Strength

Superset x3-4:

6-8 DB Bench Presses

6-8 DB Single Arm Rows

WOD

AMRAP 18 or 10 rounds:

10 pushups

15 situps

1 lap or 150m row

F:  box pushups

P1/P2:  as written

C:  3 wall climbs instead of pushups; 10/8 ski cals instead of situps