WARM UP – MOBILITY
Dynamic upper body & core rotations / overhead stretch
Thin band: 8-12 each: pull aparts / upright rows / shoulder press / Hollow push downs
Hanging scap pull-ups & beat swings
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Review / Tech: Shoulder press
WOD A
SHOULDER PRESS
15 mins to establish a 1 rep max shoulder press (strict press)
Take bars from the rack, partner up if you can.
WOD B
TTB + HSPU ENDURANCE
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of toes to bar
– 1 min rest –
EMOM x 3: 1 unbroken set of strict handstand push-up
– 1 min rest –
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Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
— OR —
HANGING KNEE RAISE + PIKE HSPU ENDURANCE
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of knee raises (knees above hips)
– 1 min rest –
EMOM x 3: 1 unbroken set of pike HSPU (feet on 24/20″ box)
– 1 min rest –
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Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
Scale movements as needed to get at least 8-12 on first rounds
ACCESSORY
2-3 rounds: rest as needed
6-8 “Super delt raise” complexes (lateral raise – to the front – to overhead – back down the same way)
8-12 Ab-wheel rollouts
15-20 Banded face pulls
