Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
50′ Halo monster walk
10 OH banded tri extensions

WOD

“Newport Crippler”

Complete the following for time:

30 Back Squats 225/155
1 Mile Run

Compare to: 1/15/2026

Accessory

3 Sets:

20 Alternating cross-body hammer curls 20X0
10 DB skull crushers @ 20X0
5 Turkish sit-up/side