MON 7/28/25 WOD

Warm Up - 10 alternating spiderman stretches - 5 push-ups to down dog - 10 air squats, slow and controlled - 5 push-ups to down dog - 10 reverse lunges - 5 push-ups to down dog - 10 single-leg squats or air squats - Rower:  10 strokes legs only (straight arms) - 10 strokes (pull and pause) - 10 strokes (full effort with pause) - 10 full effort strokes - Mini rounds:   2 rounds: - 5-cal row - 3 V-ups or chosen scale

WOD I

50-40-30-20-10 L2-same L1-40-30-20-10-5
Calorie row
10-20-30-40-50 L2-same L1-5-10-20-30-40
V-ups L2-Tuck ups L1-Abmat sit ups
– Move back and forth between movements;

Total Time (20 Min Cap)

WOD II - 5 Min AMRAP

Max reps Turkish get ups (you pick the weight) (choose a lighter weight that allows you to move the entire time)

Post WOD - 1 set:  :30 hamstring stretch/leg - :30 sit and reach (straddle) - :30 cobra stretch