WARM UP – MOBILITY

Dynamic shoulder circle + red band pressing & pulling activation drills

Tech/warm-up: strict HSPU’s and Pull-ups

WOD A

EMOM X 8 – STRICT HANDSTAND PUSH-UPS

EMOM x 8: # Strict HSPU

– pick a number of strict HSPU’s that you can maintain as an unbroken set across the 8 rounds.

– scale so that at least 4-6+ reps are attainable

– record your lowest round #

— Rest 4 min —

EMOM X 8 – STRICT PULL-UPS

EMOM x 8: # Strict pull-ups

– pick a number of strict pull-ups that you can maintain as an unbroken set across the 8 rounds.

– scale so that at least 4-6+ reps are attainable

– record your lowest round #

WOD B

Every 2 min x 8 supersets: (4 each, alternating)

B1) 14 / 12 / 10 / 8 x Double Kettlebell push press +

100ft carry: 1 KB front rack + 1 KB Overhead – 50ft/side

B2) 12-15 incline bench chest supported dumbbell rows +

20-25 x Band pull aparts

For the PP + OH carry, start relatively light and try to increase weight each round, scale to DB’s and /or single overhead carry or double front rack carry as needed (ie: don’t carry overhead in a bad position!)

Rows should be heavy but smooth each set

ACCESSORY

Tabata core: Complete 3 rounds (6 mins)

20s Hollow rocks

10s rest

20s Grasshoppers

10s rest

20s Russian twists

10s rest

20s Elbow plank hold

10s rest

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