Warm-up/Mobility
Lat Roll
Tricep Roll
Shoulder Band Stretch
WOD A)
1a) Weighted Pull Up 3×5 reps (Pronated – strict)
1b)Weighted Ring Dip 3×5 reps (Strict – use bars as progression)
*Band assisted: use thinnest band possible for 3 challenging sets of 4-5 reps – strict
**Complete set one of a) then rest 60 seconds and complete set one of b). Repeat for all sets.
WOD B)
AMRAP 15 mins:
10 Push Ups (Hand Release)
15 Wall Ball Shots (20/14lb)
20 KB Swings (24/16kg)
