WARM UP – MOBILITY
Quick dynamic upper body warm-up / joint rotations
Red band dislocates, pull-aparts, pec flys
Shoulder/Pec/Dip extension stretch
Review Bench press / Bent over row and warm-up for WOD A
WOD A
Every 3:30 min x 4 sets: (14 mins)
10,10,8,8 Bench press (Start at ~60% and build as needed to a changeling but not max set of 8)
10/arm bench or box supported single arm bent over rows
15-20 Band pull aparts
—
Partner up if possible and follow your partner through stagger by 60-90s (always start on BP)
BENCH PRESS X 8
WOD B
DOS AMIGOS
Complete 3 rounds of each for total reps: (18 mins)
1) 60s AMRAP Echo Bike Cals
60s AMRAP Rope Climbs (1 RC = 3 reps, Rope lowers 1:1)
– rest 1 min –
2) 60s AMRAP Ski Cals
60s AMRAP Parallette shoot through (Push-up, shoot through, dip, shoot back = 2)
– rest 1 min –
—
Group with up to 4 similar height athletes (to share bike)
Start on 1 or 2 (second heat of each stagger by 1 min only)
Standard on push-ups: shoulder below the elbow
Standard on dip: shoulder below the elbow or but to floor
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups (or weighted (or banded) anchored ab-mat sit-ups)
3-5 Wall walks
6-8 “ATYT” w/ light plates
