WARM UP – MOBILITY
Banded shoulder stretches + activations (overhead / dip extension / thoracic stretches)
Hip flexor warm-ups / Leg lifts and hanging L-sit practice
Hollow & Arch floor work / Beat swing review
WOD A
EMOM x 16 mins (4 sets of each)
1) 30-50 Doubleunders (or 30-40s practice)
2) 2-4 Wallwalks
3) 20-30s Hanging L-sit / Tuck sit hold (2 sets max)
4) 6-8 Strict ring dips @2,1,1,1 (use a band, and/or scale to bar/box dips as needed)
—
Start on any movement and rotate in order
WOD B
PULLING MATTERS
Complete 3 rounds for total C2B pull-ups completed: (18 min for 2 heats)
In 3 minutes, complete:
500/450m Row (must be under 2 mins – scale as needed)
AMRAP Chest to bar pull-ups in remaining time
—
Scale to COB, or jumping C2B/COB, or ring rows)
– Rest 3 mins –
ACCESSORY
2-3 sets: rest as needed
12-15 GHD Sit-ups (scale ROM as needed)
12-15 Banded/Dowel lat pushdowns (standing)
16-20 Dumbbell plank drag throughs
