WARM UP / MOBILITY
Quick full body dynamic warm-ups
2 rounds of:
20-30s each:
Bench/box shoulder opener
Bench/box dip extensions stretch
Elevated foot high lunge stretch (15-20s/side)
WOD A
Every 90s x 6:
A1) 8-12 x Ring Dips (kipping ok but keep them strict if you can – Adv add band resistance)
A2) 12 (6R + 6L) x Dumbbell Russian step ups (Sug 24/20″ – but use a suitable height based on leg length)
— Rest 2 min —
WOD B
Every 90s x 6:
B1) Rope Climbs x 2-4 reps (Adv 1-2 Legless + remainder w/ legs)
B2) 12 x Alternating overhead axle bar static lunges (Choose suitable weight)
WOD C
DEATH BY DEADLIFT & PUSH-UP
Complete as many rounds as possible:
On the first minute complete: 1 Deadlift + 1 Push-up
On the second minute complete 2 Deadlifts + 2 Push-ups
Continue on until you can not complete the required work within the minute.
Your score is your last completed round # + completed reps in your last round
Rx:185/125
*** Deadlift weight should be relatively light today, ideally 45-50% of 1RM, no more that 55%!***
Optional / Accessory
3 rounds NFT:
1 – 6 rep ladder of Dumbbell Hammer curl + Shoulder press
1 curl + 1 press, 2+2… 6+6 (no swinging the weights up!)
12-15 x Reverse flys (light plates or DB’s)
30-40s pec stretch (straight or bent arm – wall or band)
