WARM UP – MOBILITY
Dynamic running warm-up
Banded shoulder press / pull warm-ups
Review technique and warm-up: bench press + rope climbs
WOD A
WALKING ON SUNSHINE
Complete 5 rounds for time:
Run 400m
15 Bench press (135/85)
3 Rope climbs (sub 12-15 Ring rows)
—
Partner up with someone using the same or similar BP weights and share a barbell/bench (inside rig only).
Choose a BP weight where 1-2 rounds could be done unbroken, but all rounds can be done in 2-3 sets max.
Stagger start by ~3 mins
WOD B
0-100 REAL QUICK
Complete for time with a partner.
100 burpees with a lateral jump over your partner holding an elbow plank.
—
Each “resting” partner must be in an elbow plank the whole time the other partner is completing burpee reps. Switch working athlete as needed but you must do 50 burpees each.
ACCESSORY
1) 3 Sets: rest as needed
20-30 Band pull aparts
15-20 Band tricep press-downs
15-20 GHD Sit-ups / V-ups or Tuck-ups
