WARM UP – MOBILITY
Red band shoulder warm-up + activations drills
2 rounds:
1-5 push-up ladder (w/ 5-10s down dog stretch btw sets)
8-10 step down box jumps (easy height)
8-10 ring rows
WOD A
PUSH PRESS X 5
TALL BOX JUMP X 3
Every 2:30 min x 5 super sets:
5 push press (build to a heavy but smooth unbroken set)
3 tall box jumps (build to a challenging yet “safe” height)
1 Legless rope climb (sub 6-8 rope pull-ups, 2-3 rope lowers/pulls, or 6-8 hard ring rows)
WOD B
30/30 DIP/BJO & PUSH-UP/T2B
Complete for total reps: (20 min total)
4 rounds of:
30s Ring dips
30s Rest
30s Box jump-overs (24/20”)
30s Rest
Rest 4 min, then:
4 rounds of:
30s Hand release push-ups
30s Rest
30s Toes-to-bar
30s Rest
—
For big classes, partner up to share space/equipment and stagger group 2 by 1 min.
ACCESSORY
3 sets of:
20 alternating renegade DB rows
10/side Powell raise @3030
15-20/side theraband internal & external shoulder rotations (elbow bent at 90, band tied off at elbow height)
– rest 90-120s –
