WARM UP – MOBILITY
Dynamic running warm-up + hip / hamstring / squat stretch out
Red band shoulder warm-up + activations
Scap pull-up / beat swing / kipping TTB skill work
HSPU technique work and scaling review
WOD A
RUN AND HIDE
Complete for time:
800m run
80 Air squats
40 Toes to bar
20 Handstand push-ups
600m run (to the corner of Main + Powell and back)
60 Air squats
30 Toes to bar
15 Handstand push-ups
400m run
40 Air squats
20 Toes to bar
10 Handstand push-ups
ACCESSORY
3 Supersets:
8-10 KB push press + 100ft Overhead carry / side
10-12/side Stagger stance kettlebell bent over rows
40-50 Band pull-aparts
– rest 2 mins
