WARM UP – MOBILITY

Quick dynamic joint warm-up + overhead stretch

2 rounds: start on any station and rotate

30-40s Row

2 Wall walks w/ 5-7s Handstand hold / HS shrugs

30-40s Bike

8-10 Ring rows

Review technique and scaling options for HSPU’s and Rope Climbs

WOD A

IMAGINARY AIR

Complete 3 rounds for total reps: (33-36 mins)

In 3 mins: Row 30/25 cal + AMRAP Handstand push-ups (kipping or strict ok)

– Rest 3 min. –

In 3 min: Bike 25/20 cal + AMRAP Rope climbs (1 RC = 4 reps)

– Rest 3 mins –

Start on either row or bike stations and alternating for 3 rounds each

(Or resting for the first 3 mins if there are more that 14 people in class)

Row / Bike should be ~90s-2m min each set.

HSPU: sub to pike or dumbbell push press

Rope Climb: Sub to rope lowers or ring rows

ACCESSORY

2-3 rounds: rest as needed

8-10/side Dumbbell external rotations (elbow on knee)

8-10/side Powell raises @3,0,1,1

8-12 Ab-wheel rollouts

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