WARM UP – MOBILITY
Red band shoulder warm-ups (dislocates, pull-aparts, presses, rows etc)
Green band shoulder stretch (overhead, pecs, lats, bully)
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Tech / Prep: Beat swing – TTB
Handstand – HSPU and progressions
WOD A
30/30 HSPU + TTB
Complete 5 rounds for total reps:
30s AMRAP Handstand push-ups
30s rest
30s AMRAP Toes to bar
30s rest
*You may choose to do the HSPU’s kipping or strict (or a combination of the 2). Start each 30s with a set of strict, then continue with a set of kipping.
WOD B
EMOM x 9 (3 rounds each)
1) 8-10 Strict dips @2,1,X,1 (Ring or Bar)
2) 6-8 Strict supinated pull-ups @2,1,X,1
3) 12-15 V-ups, Tuck-ups, or hollow rocks
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Use a band, or add weight as needed to challenge the rep scheme. Make sure you can maintain full ROM and tempo before adding weight.
WOD C
SALVATION
Complete AMRAP in 8 min:
2, 4, 6, 8, 10… etc. reps of:
Single arm dumbbell hang clean to overhead (R)
Single arm dumbbell hang clean to overhead (L)
Dumbbell facing burpee
Rx: 50/35lb
Score is your last completed round # + extra reps
ACCESSORY
3 super sets of:
16-20 Alternating bicep curls
12-15 Dumbbell pull-overs / tricep extensions
6-8 sets of “plyo” reverse flys on the CS bands
– rest 2-3 min between sets –
