2026-06-02 WoD

 A. 10 rounds for time
{
50 AirSquat
20s hollowhold
}
time: 22:00

//later in day

B. PT exercises

2026-06-01 WoD

 A. 5 rounds, not for time
{
4 min Airdyne (~1.2miles)
10 DBFrontSquat 1x35#
10 ProneLegRaise
10 DBGluteBridge 35#
}

2026-05-30 WoD

A. Airdyne 30min (9 miles)

B. 3x10 DBFrontSquat 1x40# 

2026-05-29 WoD

 A. 30min Airdyne. 7.69mile.

B. 3x10 DBGluteBridge
10x30, 10x40, 10x50#

2026-05-28 WoD

 A. 6mile airdyne. 19:49

B. 5 rounds, not for time
{
20 AirSquat
10 ProneLegRaise
}

2026-05-27 WoD

 //First day back in the gym after May22 shoulder surgery

A. 6 mile Airdyne. 21:30

B. KBFrontSquat
10x0(bodyweight)
9x35#
8x44#
7x53#

2026-05-21 WoD

 //Surgery tomorrow, so last workout for... a week? We'll see.

WARM
400m run
std warmup

MAIN

A. 6x3 BackSquat at ~70%
warm: 6x45, 6x95, 5x135, 4x185
main: 6x3x225#

B. 14min AMRAP
{
15 situps (Rx was 10 T2B)
1 long block run OR 30 cal row (alternate between rounds)
50 AirSquat
}
4 rounds + 5 situps (so 2 runs, 2 rows)