WARM UP – MOBILITY
Red band shoulder warm-up (dislocates, pull-aparts, presses etc.)
2 rounds:
2 sets of 5 push-ups + wall walk to 10s HS hold
10 step down box jumps
10 Ring rows
10 Hollow rocks + 10 Tuck-ups or V-ups
WOD A
EMOM x 20: (5 sets of each movement alternating)
1) 6-8 Strict HSPU’s
2) 12-16 Box jump overs
3) 1-3 Rope climbs (Legless, w/ legs, or a combination)
4) 10-15 GHD Sit-ups (Scale ROM or to Ab-mat sit-ups)
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Pick a rep scheme and movement challenge that you will be able to maintain across each of the 5 sets.
WOD B
20S BIKE SPRINT X 5
Complete 5 rounds:
20s Echo bike sprint
– Rest exactly 2:20s between sets –
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Score is your total Cals across the 5 sets combined
Up to 4 athletes / bike as needed. 20s work / 20s rest/transition between athletes
Use the gym clock for 20/20 timer, athletes re-set/start the bikes befor each set.
11 min total
ACCESSORY
5-7 min Aerobic flush (easy bike / row / or jog)
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3 rounds:
10-12 Tricep Roll-backs
10-12/side Single arm bent over rows
– rest 60s between sets
3 sets of:
10-12 Reverse curls (palms down bicep curl using dumbbells)
20-30 Banded tricep press downs
– rest 60s between sets
