WARM UP – MOBILITY
Shoulder / Thoracic rotations
Thin band press/pull activations / stretches
Dynamic lower body warm-ups (leg swings, lunges, good mornings ect.)
Beat swings / TTB tech
Bench dips / Ring dip review
Review / Warm-up dumbbell movements and set ups for WOD
WOD A
TECHNOLOGIC
Complete AMRAP in 16 mins:
8 Toes to bar
12 Dumbbell hang clean to overhead (6/arm split any way)
8 Ring Dips
12 Dumbbell overhead lunges (6/arm, alt. legs)
—
Rx: 50/35lb dumbbell
WOD B
EMOM x 15 (3 rounds each)
1) 8 Dumbbell bench press @31X1
2) 8 Supinated bent over barbell rows @31X1
3) 12-15 Dumbbell tricep roll backs (2 lighter dumbbells)
4) 12-15 Rear delt flies (Plates or DB’s)
5) Rest
—
Complete in order written, or: 2,1,4,3, rest
Partner up to share equipment as needed
Optional Conditioning
TABATA BIKE
—AND / OR —
TABATA SKI
(If you do both, rest 4-5 mins to recover between)
