WARM UP – MOBILITY
Big full body dynamic warm-up + stretch
Red band shoulder push/pull activations
Review WOD movements and scaling options
5 mins to set-up practice a few reps of each movement.
I WON’T BACK DOWN
Complete for time:
50 Cal Row
40 Single arm dumbbell thruster (50/35lb – 20/arm)
30 Toes to bar
20 Ring Dips
10 Rope climbs
20 Box jumps (30/24″)
30 Hand release push-ups
40 Dumbbell overhead alternating lunge steps (50/35 – 20/arm)
50 Burpees (2 hand touch to pull-up bar ~6″ above reach)
30 min time cap
If you are newer to classes, take 5-10 reps off each movement and scale to keep moving.
If you are not very proficient at rope climbs, scale to 4-6 reps or 20-30 ring rows.
Cool down, Roll out, Stretch, Socialize