WARM UP – MOBILITY
2 rounds:
30-45s skipping / DU practice
Red band shoulder activations / stretches
Dynamic lower body warm-ups (leg swings, lunges, good mornings ect.)
Inchworms, down dog, Cobra push-ups, scorpions etc.
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Tech: Pike and kipping HSPU’s + Kettlebell swings, and warm-up for WOD A
WOD A
TURBULENCE
Complete AMRAP in 12 min:
50 Double unders
25 Kettlebell swings (24/16)
12 Handstand push-ups (kipping or strict ok)
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Scale the reps down on the HSPU (~6-8) as needed, and/or scale to pike HSPU or regular push-ups to keep intensity high.
WOD B
EMOM x 15 (3 rounds each)
1) 8 Seated dumbbell shoulder press @3111
2) 8 Strict supinated pull-ups @3111 (use bands as needed)
3) 12-15 Dumbbell Skull Crushers (use one DB holding the ends, lay on bench/box or floor)
4) 12-15 Barbell Bicep curls
5) Rest
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Complete in order written, or: 2,1,4,3, rest
Partner up to share equipment as needed
Optional Conditioning
2 MINS MAX SKI CALS
— Rest 4-5 mins —
2 MINS MAX BIKE CALS
