WARM UP – MOBILITY

Dynamic shoulder warm-ups + red band push/pull activations

Review bench press and strict pull-up technique

WOD A

BENCH PRESS X 2

WEIGHTED PULL-UP X 2

Every 90s x 12 sets (6 sets each alternating) (18 mins)

Bench press: 6, 6, 4, 4, 2, 2 (start at ~65-70% and build to a heavy double)

Strict pull-up: 6, 6, 4, 4, 2, 2 (add weight or reduce band tension as needed to build to a challenging double)

WOD B

TICKET TO RIDE

Complete for time:

18 – 15 – 12 – 9 – 6 – 3 reps of:

Hand release push-ups (scale to regular or scaled push-ups

Box jumps (24/20″)

10 min time cap

ACCESSORY

2-3 sets for quality, rest as needed:

8-10 GHD hip extensions + 15-20s Sorensen hold

12-15 GHD Sit-ups + 15-20s supine/hollow hold

10-12/side bench supported bent over rows (KB or DB)

12-15 bench or box dips (plate in lap to load)

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