Thursday, July 10, 2025

PRE: 4 Sets: 10 Feet Elevated Glute Bridge, 8 KB Quad Extensions/side, 6 Sumo Deadlift High Pulls (115/75)

WOD: AMRAP 30:

-1000/850m Ski/Row (40/30 Cal Bike/800m Run)

-20 BB Bicep Curls

-1:00 Plank Hold

-20 Walking Lunges

-1000/850m Row/Ski (40/30 Cal Bike/800m Run)

POST: Banded Lat/Shoulder Stretch – 1 minute (0:30/side), Pigeon Pose – 1 minute (0:30/side), Half-Kneeling Hip Flexor Stretch – 1 minute (0:30/side), Seated Forward Fold with Shoulder Opener – 1 minute, Thread the Needle – 1 minute (0:30/side)