WARM UP – MOBILITY
*Pull out a barbell, a red band, and a static dip station if needed*
Dynamic upper body joint warm-ups and red band activation drills

3 Inchworms to 3-5 push-ups + 5-7s Downdog stretch
15-20s Ring or bar dip support hold
8-10 Bench dips + 15-20s dip extension stretch
12-15 Barbell bent over rows
20-30s/side Post pec stretch

WOD A
3-4 mins to warm-up some dips and barbell rows, then;
Every 2 min x 8 supersets: (4 sets each alternating)
A1: 5 Strict dips + AMRAP -2 Push-ups
A2: 5 Barbell Pendlay rows + AMRAP -2 Ring rows

Dips can be ring or bar, weighted, body weight, or banded. Choose a push-up progression that allows 10+ reps to start.
Make the ring rows tough, but maintain the best ROM you can.
WEIGHTED RING DIP X 5
WEIGHTED BAR DIP X 5
PENDLAY ROW X 5

WOD B
SASQUATCH
Complete for time:
21, 18, 15, 12, 9, 6, 3 reps of:
Sumo Deadlift Highpulls (75/55)
Push Press (75/55)ACCESSORY
Complete 3 rounds at your own pace:
15-20 Superman lifts w/ 2.5 or 5lb plates in your hands
15-20 Slider plank knee tucks
8-10/side Side plank Powell raise @3,0,3,0

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