Wednesday 4-23-25

 Strength - 

4 rounds

10 db lat pullovers

10 barbell curls 

10 dips - weighted if possible - use the matador dip bar

20m heavy farmer carry

- score your farmer carry weight

- do each exercise to complete 1 round.  Increase in weight on all sets if possible. Rest :45/1:00 between exercises 

Wod - 5 rounds of 

Every 2:00 complete :

10 pike pushups - 

10 s/a kb swing 53/35 l/a

10 s/a kb swing r/a

10 alternating lunge kb pass thru 53/35

- score your slowest time 

- swings are russian