WARM UP / MOBILITY
EMOM x 14 min (~40s work / 20s Rest)
2 rounds of:
A1) Assault Bike @70-75%
A2) Hollow hang Scap pull-ups (1) / beat swings (2)
– Rest 1 min –
Then 2 rounds of:
B1) Doubleunders
B2) Handstands (1-2 wall walks + holds / 1-2 x wall balances / handstand walk practice
– Rest 1 min –
Then 2 rounds of:
C1) Lateral bench jump overs (sub – turn bench on it’s side)
C2) Hollow rocks (1) + V/tuck-ups (2)
WOD A
RUN + MIDLINE AMRAP 30
Complete AMRAP in 30 minutes:
Run 800m
15 Toes to bar
200ft Farmers Carry (2 x 32/24kg)
15 GHD Sit-ups (Sub 15 tuck-ups)
—
Count the 800m Run as 1 Rep only if completed
Count the FW as 20 reps: 5 per 50ft length
Optional / Accessory
Crossover Symmetry “Iron Scap” + Every 3 exercises mix in a set of GHD’s:
3 x 15 GHD Hip extensions (weighted if possible)
