WARM UP – MOBILITY
Quick 5 min warm-up:
Shoulder circles / rotations + Red band dislocates / Pull-aparts / Presses
Push-up ladder 1-5 + Down dog stretch
WOD A
SHOULDER PRESS X 5
15 min to establish a 5 RM Strict press
WOD B
8-10 min warm-up time for either “Cindy” or “Mary”:
Squat / Hip / Ankle Prep
Hanging Scap pull-ups / Beat swings / Pull-ups
Shoulder / Pec Stretch for push-ups or HS Hold + HSPU practice
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
— OR —
MARY
20 Minute AMRAP:
5 Handstand Push-ups
10 Pistols (Alternating)
15 Pull-ups
Only athletes that have completed Cindy numerous times completing at least 15/12 rounds, and can complete “Mary” as Rx’ed should choose this as their workout today.
ACCESSORY
5 min easy cool down on the rower or bike
Banded shoulder stretch out: Overhead/Lats, Pecs, Bully
