WARM UP – MOBILITY
Dynamic shoulder warm-ups + red band push/pull activations
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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″)
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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)
