WARM UP – MOBILITY

3 sets:

1 min row (increasing intensity)

2-3 mins dynamic stretches, pull-up warmups, squat / thruster warmups

WOD A

TURN UP THE BURN

20 min AMRAP:

200m Row

10 Thrusters 75/55lb

10 Pull-ups

604 at home:

– Sub row for 45-60 secs cardio (200m run, double unders, box jumps, jumping jacks etc.)

– Sub pull-ups for table pull-ups, bent over rows, or burpees if you want to spice it up!

WOD B

3 Super sets:

10 Cuban press w/ light plates

10-20 Band pull-aparts

– rest approx. 60 secs –

604 at home:

– Use soup/sauce cans if you don’t have light plates

– Bent over reverse flies if you don’t have a band for pull-aparts

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