WARM UP – MOBILITY
** Grab some light plates and a red band **
3-4 mins shoulder burners & dynamic stretches
Delt raises w/plates + band shoulder warmups
Down dog HSPU’s, v-ups, beat swings, bench dips, ring rows etc.
You can start on either WOD A or B if there’s no wall space for HPSU’s, you can trade with someone.
WOD A
WINTER COAT PT. 1 OF 2
10 min AMRAP for quality:
10 Handstand push-ups
10 Toes to bar
10/8 Cal row, ski, or 8/6 Cal bike
- Sets should be relatively UB; scale reps down to 6-8 as needed to keep moving
WOD B
WINTER COAT PT. 2 OF 2
10 min AMRAP for quality:
10 Dips (any style)
10 Ring rows
10/8 Cal row, ski, or 8/6 Cal bike
- Sets should be relatively UB; scale reps down to 6-8 as needed to keep moving
ACCESSORY
3 Giant sets:
10-15 BTN barbell press (seated or standing)
15-20 Banded tricep press-downs
10 Powell raises /side
Max straight leg lifts from hollow
- rest 60-90 secs –
