WARM UP – MOBILITY

Quick dynamic warm-up + Red band shoulder activation drills

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)

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 –

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