Monday

 

Warmup/Mobility)

 

Lacrosse ball traps

Band front rack stretch

 

Band pull-aparts

 

WOD A) 15 mins to establish a 1RM Shoulder press

 

WOD B)

 

  1. RX) 4 sets for total time:

 

2-4 Chest to bar pullups (chest to bar, whatever your current progression)

4 Handstand pushups (banded or pike as sub)

6 DB Squat Cleans 45/30’s

 

*Complete 2 rounds, rest exactly 30 secs, and then start next set (8 rounds total)

 

RX+) 4 sets for total time:

 

2 Bar muscle ups (1 BMU + 2 CTB’s if you struggle with these)

4 Handstand pushups (Rx+ 6”/4” deficit – first round must be unbroken to add deficit)

6 DB squat cleans 45/30’s

 

*Complete 2 rounds, rest exactly 30 secs, and then start next set (8 rounds total)