WARM UP – MOBILITY
Dynamic upper body rotations + Banded activations
Overhead + Dip extension stretches / mobility
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Review + Warm-up: Shoulder press + Push press
WOD A
Every 2 min x 5 sets:
2 tempo strict press + 4 Push press: see details below
– Build as needed to a heavy but unbroken set
2 TEMPO STRICT PRESS + 4 PUSH PRESS
2 Strict press (@ 4,1,X,1), Followed immediately by 4 Push press (no tempo, but re-set at the bottom of each rep, no TNG)
WOD B
MOONWALKER
Complete 5 rounds for time:
5 Wall walks
10 Ring Dips
20 Kettlebell swings (24/16kg)
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Walk walk rep = chest starts on the ground and finishes touching the wall.
(Scale to Partial ROM or “Plank to pike” walks with feet on a box)
Stagger start as needed for wall space, try to keep ring dips to middle rig if the wall space is needed for wall walks.
ACCESSORY
2-3 rounds: rest as needed
4-5 Kettlebell arm bars (w/ 3-5s hold on each rep)
15-20 GHD Sit-ups (sub anchored weighted ab-mat sit-up)
15-20 Banded face pulls
15-20 Banded tricep press downs
