Sunday, August 24, 2025

Warm up

Runners warm up (jj’s T’s…)

Cardio 5 mins

Static stretch 2 mins

Band stretch 3 mins

Run 2 lap

Ring DIPS 5x5 (if you have them fairly well, go slow motion!

WOD

21-15-9 of:

Squats

Wall Balls (14/20)

Deficit Push ups (2x25/45)

Rest 2 mins

Then,

4 mins :30/:30’s of ABS:

GHD’s

Toes to Bar

Russian Twists

Hanging knee ups w/ twist

For the Squats in first part (no mixing):

Overhead - (55,75) or

Front (65/95) or

Back ((75/115)

RX+= 20 lbs more to any

MY APOLOGY FOR LATE CHANGES BUT ENJOY AND KICK SOME BUTT

If anyone sees Sean n maggie, tell them i said hi!