WARM UP – MOBILITY
Banded shoulder warm-up: dislocates, pull aparts, presses, rows
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Tech: Rope climb + strict HSPU w/ modifications
WOD A
EMOM x 20 Mins (5 rounds of each movement)
1) Rope Climb (1 Legless + 1 w/ legs, 1-2 w/ legs, Partial climbs or 3-4 rope lowers)
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2) 30s Echo Bike Sprint
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3) Strict HSPU (6-8 Strict, 4-5 slow controlled negatives, or 6-8 Pike off box)
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4) 30-40s Skipping practice (Triple, Double, or Single unders)
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Groups of 4; start on any station and rotate in order.
WOD B
HIPS DON’T LIE
8 min AMRAP ladder: 3-6-9-12-15…etc.
Russian KB Swings 32/24kg
Box Jumps 30/24″
ACCESSORY
3 sets: rest as needed
8-10 Kettlebell Z Press (L-seated press from front rack)
8-10/arm Parallette plank supported dumbbell row
8-10/Leg Staggered stance (DB or KB) Romanian deadlift
