WARM UP – MOBILITY
Full body dynamic joint warm-up
Kettlebell warm-up: KB halos, SA rows + presses, windmills, SLRDs, KB Russian + Overhead swings
Review + warm-up for WOD: Strict pull-ups, ring push-ups, ab-mat sit-ups
WOD A
KARMA IS A CAT
Complete AMRAP in 20 mins:
5 Strict chest to bar pull-ups
10 Ring push-ups (feet just below ring height, biceps to rings)
15 Kettlebell swings (24/16)
20 Ab-mat sit-ups
—
Scale C2B to strict COB, banded, or 3-4 reps jumping w/ 3-4s negative
Scale ring push-ups by increasing your body angle, or regular/scaled push-ups
WOD B
In remaining class time complete 3-4 sets of
12-16 Seated alternating dumbbell Arnold press
8-12/arm Three point rows (DB or KB)
30-45s Ring or floor FLR (front leaning rest, hollow hold w/ shoulder protracted)
– Rest ~60-90s between sets
ACCESSORY
2-3 rounds: rest as needed
8-10/side Dumbbell external rotations (seated w/ elbow on knee)
8-10/side Trap 3 raises
ME set of Hollow rocks
