WARM UP – MOBILITY
1) 2 sets:
2-3 Banded shoulder warmups
5 Inch worms
10 Hollow rocks
10 Supermans
5 Scap pull-ups
5 Beat swings
10 Bench dips

2) Warmup WOD A movements
WOD A
(20 mins total)
A1) Alt. EMOM x 4 sets of each:
1) 5-10 HSPU’s
2) 10-15 Toes to bar— rest 4 mins —A2) Alt. EMOM x 4 sets of each:
1) 8-12 Dips
2) 20-30 Alt. leg lifts over objet

– Perform a number of reps that’s challenging but sustainable across 4 sets with short rest, work should be completed in 1-2 sets with time to spare before starting the exercise on the next minute

604 At Home:
– Perform whichever variation of HSPU you can. v-ups for TTB, & couch/chair dips (weighted if possible)
WOD B
3-4 Super sets:
8-12 Double KB Z press
12-15 Lateral raises
12-15 Bent over rear delt raises
– rest 1:30 – 2 mins between sets –

– Use light plates or DB’s for raises

604 At Home:
– Perform Z press as a single arm press x 8-12 per side if you only have one weight
– Use soup / sauce cans for raises as needed

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