WARM UP – MOBILITY
Dynamic upper body warm-up + banded shoulder activations
Overhead stretches
Review: strict barbell press + strict pull-ups
WOD A
SHOULDER PRESS X 3
Every 3 min x 5 supersets:
7,5,5,3,3 Shoulder press (building to a heavy but not 3RM, make them all working sets)
4-6 Strict pull-ups @3,1,X,1 (banded, body weight, or weighted / supinated or pronated)
WOD B
EMOM x 20 (4 rounds)
1) 12-15 Dumbbell push press (heavy but unbroken)
2) 1-3 Rope climbs (legless, regular, or combo)
3) 12-15 Lateral box jump overs
4) 20-30s Handstand walk or Handstand hold practice
5) – Rest –
—
Start on any station, rotate in order and rest after each full round.
ACCESSORY
2-3 rounds of each superset:
1) 8-10 dumbbell tricep rollbacks + 12-15 banded tricep press downs
2) 8-10 dumbbell hammer curls + 12-15 banded bicep curls
– rest 60-90s between sets –
