07.02.2025

FRIDAY SESSION (Feb 7, 2025)

Warm-up (15 min):

• 500m row
• 3 rounds:
• 10 PVC pass-throughs
• 8 ring rows
• 8 push-ups
• 6 OHS with PVC

Strength/Skill (25 min):

1. Push Press:
   5×3 @70-75% 1RM

• Focus on bar path
• Rest 2 min between sets

1. DB Strict Press:
   3×8 each arm @moderate

• Focus on stability
• Rest 90s between sets

WOD (20 min):

“The Stack”
For Time:

• 50 KB Swings
• 40 Ring Rows
• 30 DB Power Cleans
• 20 Wall Balls
• 10 Push Press (60% 1RM)
• 500m Row

Cap time: 18 min

Cool-down (15 min):

• 400m light row
• Full shoulder mobility flow:
• Thread the needle 45s each side
• Child’s pose arm circles
• Cross-body stretches
• Wall slides with band