WARM UP – MOBILITY
Quick dynamic warm-up + Red band shoulder activation drills
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2 rounds: w/ Light-moderate KB: 6-8 of each movement/side
Single arm shoulder presses
Staggered stance single arm bent over rows
Supinated scap pull-ups
Ring rows
Leg lifts each: Right, Left, Together
WOD A
SHOULDER PRESS X 6
Every 3:30 min x 4 sets:
6-8 Shoulder press
4-6 Supinated strict pull-ups @3,0,X,3 (weighted, body weight, banded, or jump to hold + negative)
15-20s L-sit or Tuck-sit from ring dip support (or parallette/box – accumulate over 2 sets max)
– rest remainder of the 3 mins
– barbells from the ground for the press
WOD B
FEEL ME FLOW
Complete 4 rounds of: 3 min AMRAP / 1 min rest:
6 Strict HSPU
9 Toes to Bar
12 Russian KB Swings (32/24kg)
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Pick up each set where you left off the last for a total rounds + reps in the 12 mins.
ACCESSORY
3 Tri sets:
8-10 Double dumbbell bicep curls
10-12 Double dumbbell bent over row
12-15 Dumbbell pull-over (use a single/heavy DB, upper back across a bench)
– rest 2 mins –
