WARM UP – MOBILITY

1) 2-3 mins Ankle circles, calf raises / warmups

5 round Tabata:

Skipping and/or double unders

2) 2 sets:

8-12 Banded pec flies (band wrapped around post)

8-12 Banded chest press (band wrapped around post)

8-12 Banded archer rows (band wrapped around post)

8-12 Cuban press w/ light plates

8-12 Push-ups

WOD A

20-18-16…2 reps for quality:

Single arm DB bench press (10 per side, 9 per side etc.)

Parallette renegade Rows (10 per side, 9 per side etc.)

– Focus on quality reps today, but still move through at a good pace, only resting when needed.

– Use a DB weight that reps can remain UB throughout

604 at home:

Sub floor press for bench press

Put your non working hand on the couch/chair/table instead of parallette

WOD B

** Move into WOD B once you are recovered from WOD A **

3 Sets:

60 secs max double unders

Max UB ring push-ups

20-25 Banded face-pulls

– rest 60-90 secs –

– Scale ring height, or push-up progression that allows for at least 10-15 reps first round

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