WEDNESDAY – PUSH/PULL + CORE (90 min)
Pre-Warm-up (15 min):
Core activation:
3 x 30s plank holds
2 x 30s side planks each side
2 x 30s hollow holds
Push-up prep:
4 x 6 push-ups (perfect form)
Warm-up (15 min):
400m row
3 rounds:
10 pass-throughs
8 push-ups
10 air squats
5 inchworm walk-outs
Strength/Skill (30 min):
Strict Pull-up Progression:
4×3 negative pull-ups (5s eccentric)
Rest 2 min between sets
DB Strict Press:
4×8 each arm
Focus on stability
Rest 90s between sets
Core Work:
3 rounds of:
30s plank
20s L-sit hold (scaled as needed)
10 ab-mat sit-ups
Rest 60s
WOD (20 min):
Every 2 min for 20 min[E2MOM]
8 DB Bent Over Rows
6 Push-ups
10 Russian KB Swings
Max Calorie Row in remaining time
*Score is total calories rowed
Cool-down (10 min):
Light rowing 400m
Shoulder/Core Mobility Flow: Shoulder Series (30s each):
Child’s pose with shoulder circles
Thread the needle each side
Downward dog shoulder rolls
Wall slides with scapular retraction
Core/Spine Series (30s each):
Cat-cow flow
Thoracic extension on foam roller
Dead bug position breathing
Side-lying thoracic rotations each side
Final Integration:
Child’s pose with deep breathing (30s)
Bird dog holds alternating sides (30s total)
90/90 breathing in dead bug position (30s)