WARM UP – MOBILITY
3 rounds of:
30-45s skipping/DU drills
12-15 Green band pull-throughs
Red band shoulder activations (presses / pull apart etc.)
—
Tech: Kipping HSPU
WOD A
TURN AND BURN (RX +)
5 rounds for time:
25 Doubleunders
15/12 Handstand push-ups
25 Doubleunders
15 Kettlebell swings (32/24kg)
—
15 min time cap
— OR —
TURN AND BURN (RX)
5 rounds for time:
25 Doubleunders (Scale to 50 singles)
15 Push-ups
25 Doubleunders
15 Kettlebell swings (24/26kg)
—
15 min time cap
WOD B
Complete 3-4 supersets for quality:
6-8/side x Half kneeling dumbbell Arnold press
15-20 V-ups, Tuck-ups, or hollow rocks
200ft farmers carry (heavy but unbroken)
– rest 90-120s between rounds
ACCESSORY
Crossover Symmetry: Plyo or Iron Scap
