WARM UP – MOBILITY
2 rounds:
~45s Skipping / DU practice
Banded shoulder warm-ups / activations
Handstand holds / Wall walks
Overhead / Pec / Calf stretches
WOD A
Every 3:30 min x 3 supersets:
8-12 Seated dumbbell press @2,0,X,1 (building, neutral grip)
15-20 Band pull aparts
2-3 Wall walks (hold the handstand, or your highest position for 3-5s each rep)
– rest the remainder of the 3:30 –
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Aim for 12 reps on the first round and build each set (but make sure you can still get 8 good reps w/ tempo on set 3.
WOD B
SEVEN X SEVEN
Complete 7 rounds for time:
7 Push press (115/80)
7 Bar facing burpees
49 Doubleunders
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Scale BB weight so that most, if not all, sets of 7 can be completed unbroken, should be a light-moderate weight
Scale DU’s to 45-60s per round at the most.
15 min time CAP
ACCESSORY
Crossover symmetry “Plyo” “Recovery” or “Iron Scap”
Every 2-3 movements complete a set of 8-10 Strict toes to bar ‘or’ Ab-wheel rollouts
