WARM UP – MOBILITY

3 rounds of:

1) 30-45s skipping / DU’s

2) Dynamic & Banded shoulder warm-ups

3 rounds of: ~8-10 reps each

1) Scap pull-ups / Beat swings / Kipping pull-ups or Ring rows

2) Hollow rocks / Scap push-ups / Push-ups

WOD A

RAIN ON ME

Complete 5 round for total (Pull-up + Push-up) reps completed: (20 mins)

1 min: 50 Doubleunders + AMRAP Pull-ups

– 1 min rest –

1 min: 9/7 Cal Bike + AMRAP Push-ups

– 1 min rest –

Scale Doubleunders and Bike Cals so that both can be completed in ~30s

Sup kipping pull-up for jumping pull-ups or ring rows

Group with 3-4 similar height athletes to share 1 bike. Start on either station or resting (stagger by 1 min)

WOD B

3-4 sets in remaining class time:

8-10 Cuban rotations (light plates or DB’s)

8-10 Front delt raises

8-10 Lateral delt raises

– rest 1 min –

8-10 Hanging medball knee crunch (lihgter med ball held between your feet)

20-30 Russian twists (heavier medball or plate/KB etc.)

– rest 1 min –

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