WARM UP – MOBILITY
3 rounds:
30-45s Skipping variations
Red band shoulder warm-ups & activations

Scap pull-ups + Ring rows / Scap push-ups + Bench push-ups

Review WOD A movements, scaling options and warm-up for WOD

WOD A
TABATA TUESDAY
Complete for total reps combined:
8 rounds of:
20s Push-ups
10s rest
20s Doubleunders (Every 3 DU’s = 1 rep)
10s rest
— rest 4 min —
8 rounds of:
20s Strict pull-ups
10s rest
20s Ab-mat sit-ups

10s rest

(20 min total)

WOD B
In remaining class time, work through 3-4 sets:
8-10 Incline dumbbell bench press
12-15 Incline chest supported dumbbell rows
15-20 Hollow rocks or 30s Hollow hold

  • rest 90s-2min between sets –

ACCESSORY
2-3 sets: rest as needed
16-20 Alternating DB bicep curls
12-15 Dumbbell tricep rollbacks
25-30 Band pull-aparts

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