TUE 7/15/25 WOD

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 alternating reverse lunges - 10 unweighted good mornings - 20 walking lunge steps - Goblet squat:  3 pause goblet squats + 3 goblet squats - 10 goblet squats (workout weight) - Rope climb:  3 hand over hand - 1 foot hook + stand - 3 foot hooks + 3 stands - 1 rope climb - Single KB box step up:  10 step ups (no weight) - 5 single kb step ups (right / left) -

WOD I
12 KB goblet squats L3-55/35# L2-45/25# L1-35/15#
1 legless rope climb L2-1 rope climb L1-3 hand over hand
12 single-arm KB box step-ups L3-20/20” L2-18/18” L1-16/16”
6 strict pull-ups L2-3 strict pull ups L1-6 jumping pull ups

5 rounds for time

WOD II

1 Min Max Calories (you pick the machine)

-Rest 2 min-

4 rounds for total calories                                           

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm