WARM UP – MOBILITY
Quick dynamic shoulder warm-up + red band activations + overhead stretch
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Review strict HSPU + Pull-up and scaling options
WOD A
EMOM X 8 – STRICT HANDSTAND PUSH-UPS
EMOM x 8: # Strict HSPU
– pick a number of strict HSPU’s that you can maintain as an unbroken set across the 8 rounds.
– scale so that at least 4-6+ reps are attainable
– record your lowest round #
— Rest 4 min —
EMOM X 8 – STRICT PULL-UPS
EMOM x 8: # Strict pull-ups
– pick a number of strict pull-ups that you can maintain as an unbroken set across the 8 rounds.
– scale so that at least 4-6+ reps are attainable
– record your lowest round #
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If you completed this 2 weeks ago, aim to finish with at least one more rep on each EMOM.
If you started way too high and blew up last time, then pick a number that is more sustainable. If you remained consistent across all 8 rounds, then add 1 or 2 reps to your starting number and try to hang on.
WOD B
BURNING BOULDERS
Complete 4 rounds for total reps:
30s AMRAP Alternating Dumbbell push press (50/35)
30s AMRAP Alternating Dumbbell Bent over rows (50/35)
– Rest 90s –
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Pick a weight where you are able to maintain unbroken push press & rows throughout the 1 min to start.
Partner up on a pair of DB’s and alternating working sets.
WOD C
TABATA BURPEES & BALL SLAMS
Complete 8 rounds for total reps:
20s x Max Burpees
10s rest
20s x Max Ball Slams (30/20lb)
10s rest
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Partner up and alternate on the slam balls if needed. You may start on either movement.
No pacing, go all out on every round!
ACCESSORY
Crossover Symmetry: Iron Scap or Plyo
8-12 Ab-wheel rollouts after every 2-3 movements (3-4 sets)
