WARM UP
Band dislocates, pull-aparts, and presses
2 rounds: (Round 1/2)(rest 10-15s between movements
30s active hang/scap pull-ups
30s hollow hold/hollow rock
30s handstand hold / hs scap push-ups (adv)
30s but scoots
2 rounds: (Round 1/2)(rest 10-15s between movements
30s active hang/scap pull-ups
30s hollow hold/hollow rock
30s handstand hold / hs scap push-ups (adv)
30s but scoots
WOD A
HSPU, Pull-up, L-Sit
Complete AMRAP in 8 min:
5 Strict HSPU
7 Strict pull-ups
15s Paralette L-sit hold
-Sub HSPU for 4-5s controlled negatives or seated DB press
WOD B
Every 90s x 9 rounds (3 sets of each – 14 min):
B1) 12-15 x Dumbbell Bench press
B2) 8-10 x Strict ring row / body row (@2,1,X,2)
B3) 10-20 x GHD sit-ups (Beg-Adv)
WOD C
Crossover Symmetry “Plyo” workout
