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
