WARM UP – MOBILITY
Quick dynamic warm-up + Red band shoulder activation drills
—
2 rounds:
12-15 Empty barbell strict press
10 Hollow rocks + 10 L-seated leg lifts
8-10 Scap pull-ups
6-8 Ring rowsWOD A
SHOULDER PRESS X 8
WEIGHTED PULL-UP X 6
Every 4 min x 4 tri sets:
8-10 Shoulder press
6-8 Strict pull-ups @3,1,X,0 (banded, body weight, or weighted)
20-30s L-sit or Tuck-sit ( Parallette or 2 boxes – accumulate over 1-2 sets max)
– rest remainder of the 4 mins
– barbells from the ground for the pressWOD B
HIP HOP HOORAY
5 rounds for total reps completed: (15 mins)
30s AMRAP Push press (135/95)
30s AMRAP Box jump overs (30/24″)
30s AMRAP Toes to bar
– Rest 90s –
—
Bars from the ground, partner up and alternate 90s work/rest segmentsACCESSORY
3 sets: rest as needed
8-10/side Trap 3 raise @3,0,3,0
8-10/side Weighted external rotations @3,0,1,0 (sitting on a bench, elbow on knee)
20-25 Banded face pulls
Quick dynamic warm-up + Red band shoulder activation drills
—
2 rounds:
12-15 Empty barbell strict press
10 Hollow rocks + 10 L-seated leg lifts
8-10 Scap pull-ups
6-8 Ring rowsWOD A
SHOULDER PRESS X 8
WEIGHTED PULL-UP X 6
Every 4 min x 4 tri sets:
8-10 Shoulder press
6-8 Strict pull-ups @3,1,X,0 (banded, body weight, or weighted)
20-30s L-sit or Tuck-sit ( Parallette or 2 boxes – accumulate over 1-2 sets max)
– rest remainder of the 4 mins
– barbells from the ground for the pressWOD B
HIP HOP HOORAY
5 rounds for total reps completed: (15 mins)
30s AMRAP Push press (135/95)
30s AMRAP Box jump overs (30/24″)
30s AMRAP Toes to bar
– Rest 90s –
—
Bars from the ground, partner up and alternate 90s work/rest segmentsACCESSORY
3 sets: rest as needed
8-10/side Trap 3 raise @3,0,3,0
8-10/side Weighted external rotations @3,0,1,0 (sitting on a bench, elbow on knee)
20-25 Banded face pulls