Warm-up/Mobility

 

Lat Roll

Tricep Roll

 

Shoulder Band Stretch

 

WOD A)

 

1a) Weighted Pull Up 3×5 reps (Pronated – strict)

1b)Weighted Ring Dip 3×5 reps (Strict – use bars as progression)

*Band assisted: use thinnest band possible for 3 challenging sets of 4-5  reps – strict

**Complete set one of a) then rest 60 seconds and complete set one of b). Repeat for all sets.

 

WOD B)

 

AMRAP 15 mins:

 

10 Push Ups (Hand Release)

15 Wall Ball Shots (20/14lb)

20 KB Swings (24/16kg)

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