WARM UP – MOBILITY
Dynamic shoulder warm-ups + Red band pressing / pulling activations
Warm-up/Tech: Strict press/Push press & Strict pull-ups/Bent over rows
WOD A
SHOULDER PRESS X 5
WEIGHTED PULL-UP X 5
Every 2 min x 6 (3 set each alternating)
1) 5 Strict press + AMRAP (-2) Push press
2) 5 Strict pronated pull-ups (weighted, BW, or banded) + AMRAP (-2) Bent over barbell rows w/ 2-3s negative
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Build to a heavy but not absolute max on the 5 strict press
Pull-ups should be challenging but unbroken, move straight back to your press bar for the rows.
WOD B
PUSH IT OPEN / PUSH IT CLOSED
Complete for total reps combined: (15 min total)
1) 3 rounds of:
30s Ring dips (Sub bar or bench dips)
30s Rest
30s Russian Kettlebell swings (32/24kg)
30s Rest
– Rest 3 min –
2) 3 rounds of:
30s Hand release push-ups (sub regular push-ups or elevated hands)
30s Rest
30s Toes-to-bar
30s Rest
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Partner up and start on opposite movements for each couplet (everyone start on #1 Dips/KBs)
