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
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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
