WARM UP – MOBILITY

Dynamic upper body focused warm-up then;

2 rounds of: 30s work / 15s rest

-Chair/bench overhead stretch

-Pike HSPU to Down dog hold @3,0,1,2

-Dip extension stretch

-“ATYT” with light plates/DB’s/Soup cans, or just arms is fine

WOD A

Every 90s x 12 (3 rounds)

1) 8-10 Strict HSPU (Pike/elevated feet HSPU progression, or seated overhead press)

2) 45-60s Hollow hold

3) 10-12/side: Supported or stagger stance bent over rows (Dumbbells/KB’s/Barbells or heavy bags)

4) 45-60s Reverse plank hold

WOD B

SYLB WOD #2

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Sub for DU’s: Single-unders (x2), Jump w/ double leg tap, or 50/35/20: Jumping jacks

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