TUE 7/29/25 WOD

Warm Up - 2:00 row - then - 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 - 2 rounds: 5-cal row - 3 V-ups or chosen scale - Empty bar: Back squat - 3 reps 1/4 back squat - 3 reps 1/2 back squat - 3 reps pause back squat - 3 back squats - Build up: 5-5

Strength - Back Squat - 5-5-5-5-5 (3 Min per set)

WOD (18 Min CAP)

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;

Post WOD - :45 lacrosse ball shoulder mash/side - 1:00 tabletop stretch