Warmup:

2X:

:30 Ski Erg

5 Inchworm Push Ups

10 Over & Backs

10 Huggers

5 cobra to hip snap

10 Scorpions

-then-

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

 

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

 

Compare 11June2026

Video courtesy of Rogue Fitness.

Our re-test week keeps trucking along with our DB Bench Press 5X5 re-test.  Again, make you goal today to go heavier per set compared to what you did on 11June.

 

WOD:

3 Rounds:

25 Burpee to Target (6” above reach)

15/12 Cal Ski Erg

10 Toe2Bars

 

Time Cap – 18 Min

Video courtesy of Mayhem Athlete.

Try to do your burpee directly under the bar you have to jump to touch.  This way, when you come out of the burpee you can keep the eyes straight ahead, jump with hands up and hit your target without arching your back or wasting seconds looking up for the target.

 

Scaling Options:

Burpee to Target -> Burpee -> Down/Ups

Toe2Bar -> Kipping Knee or leg raise – Strict Knee or leg raise -> Laying Toe2Rig -> V-Ups

 

Cool Down:

Scorpion Stretch – 1 Min per side

 

Cobra pose – 2 Min