FRI 5/8/26 WOD

Warm Up – 1:00 any machine - :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 ring rows – 1:00 any machine - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 2 sets:  10 banded shoulder presses - 10 banded pull-aparts - 10 banded pass-throughs - 3 sets:  :30 wall-facing squats - :30 rest - 1 set:  5 push-ups from the knees - 10 push-ups – 5 scap pulls – 5 kip swings – 3 strict pullups – 3 kipping pullups –

WOD – 20 Min AMRAP
5 pull-ups L2-3 pullups L1-3 ring rows
10 push-ups L2-6 pushups L1-6 knee pushups
15 air squats L2-9 squats L1-9 squats

Rounds + reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm