Wednesday September 24, 2025

Warmup

1:30 bike/row

10 Cossack squats

10 curtsy lunges

10 squat jumps

10 scapular pushups

10 dead bugs

10 glute bridges

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Bench Press 5/3/1+

Last set is for max reps – choose a weight you’ll get between 8-12 reps. 

WOD

EMOM 20: 

Minute 1:  max pushups

Minute 2:  max pullups

Minute 3:  max box jumps

Minute 4:  max situps

Minute 5:  rest

4 rounds of the above (20 mins total).  Your score is the total reps accomplished. 

You may perform the exercises in any order, but each round must be the same order. 

F:  box pushups; ring rows

P1/P2:  as written

C:  dips instead of pushups; strict pullups; DB box stepups (50/35); ski cals instead of situps

Combine options as desired.  If you can do strict pullups, do some strict pullups.