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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Start on either HSPU or Pull-up and switch once complete
WOD B
BENT OVER ROW X 8
4-5 min to warm-up both movements to working weights then;
Every 2 min x 6 supersets: 3 sets of each alternating
B1) 5 strict press + 4-6 Push press w/ 3-4s negative (use ~85-90% of 5 RM press)
B2) 8-10 Supinated bent over rows + 12-15 Reverse flys (use light DB’s or plates)
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Start on either B1 or B2 and alternate.
Complete the Press + Push press and an unbroken set.
WOD C
TABATA BURPEES
Complete one set of Tabata Burpees:
8 rounds of:
20s AMRAP Burpee
10s Rest
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Score is your lowest completed round
ACCESSORY
Crossover Symmetry: Iron Scap or Plyo
8-12 Ab-wheel rollouts after every 2-3 movements (3-4 sets)
