WARM UP
Scapjacked activation / alternate in some dynamic hip + midline warm-up
MOBILITY
Banded dip extension stretch
WOD A
Every 90s x 9 sets (3 rounds of each)
A1) 8-10 x Barbell Rows (@3,1,1,1, supinated)
A2) 8-10 x Ring dips (@2,1,1,2, add weight as needed)
A3) 8-10 x Strict toes to bar (sub 8-12 kipping)
A1) 8-10 x Barbell Rows (@3,1,1,1, supinated)
A2) 8-10 x Ring dips (@2,1,1,2, add weight as needed)
A3) 8-10 x Strict toes to bar (sub 8-12 kipping)
WOD B
3 on/1 off x 4: Row, Ball slam, Bench jump
Complete 4 rounds for max reps: (16 mins)
1 min: Row (Cal)
1 min: Ball slams (30/20lbs)
1 min: Bench jump overs (sub box jump over)
1 min Rest between rounds
1 min: Row (Cal)
1 min: Ball slams (30/20lbs)
1 min: Bench jump overs (sub box jump over)
1 min Rest between rounds
