WARM UP
Agility ladder / hurdle runs & jumps
Include some quadruped movements
Include some quadruped movements
MOBILITY
Banded shoulder stretch
Overhead, pecs, and dip extension
Overhead, pecs, and dip extension
WOD A
30/30: Dip/BJO & Push-up/T2B
Complete for total reps: (20 min total)
4 rounds of:
30s Ring dips
30s Rest
30s Box jump-overs (24/20”)
30s Rest
Rest 4 min, then:
4 rounds of:
30s Hand release push-ups
30s Rest
30s Toes-to-bar
30s Rest
WOD B
Complete 3 rounds, not for time:
2 rig laps sled push “walk” (add some weight as needed)
15-20 GHD sit-ups*
3 Wall walk to 10-15s HS hold
*Begginers sub weighted/anchored ab-mat sit-ups
2 rig laps sled push “walk” (add some weight as needed)
15-20 GHD sit-ups*
3 Wall walk to 10-15s HS hold
*Begginers sub weighted/anchored ab-mat sit-ups
