WARM UP – MOBILITY
Shoulder burners & dynamic stretches
–
2 Sets:
60 secs Skipping
Banded shoulder warmups
–
Review WOD A movements
WOD A
E2.5MOM x 4 sets:
1-3 Wall walks + 10 sec HS hold on last rep
6-8 Ring rows
8-12 Hollow rocks
WOD B
LORD OF THE RINGS
15 min AMRAP:
3/2 Ring muscle ups
15 KB swings 24/16kg
30 Double-unders
—
– Scale MU’s to 3/2 Bar MU’s or 6 chest to bar pullups + 6 ring dips (or an easier progression of pullup & dip).
ACCESSORY
1) 3 Super sets:
8-12 Weighted push-ups (plate(s) on upper back)
8-12 SA bent over rows /side
– rest 90 secs –
—
2) 3 Super sets:
10-12 DB French press
15-20 Tricep press-downs
– rest 90 secs –
