WARM UP – MOBILITY
2-3 rounds of skipping & red band shoulder warm-up drills
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Review / warm-up push press + push jerks & TTB tech and scaling options
WOD A
WALK IT TALK IT
Complete for time:
30-20-10 reps of:
Shoulder to overhead (115/75)
Toes to bar
(x3) Doubleunders (90-60-30)
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Scale weight so that sets of 10-15 are attainable
15 min time cap
WOD B
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
Complete 4-5 rounds (in remaining class time)
1 Turkish get-up (1R + 1L)
1-2 Legless Rope climb (scale to 6-8 rope pull-up or 3-5 rope lowers)
15-25s Ring dip support hold (hollow body, externally rotated if possible)
30-45s Supinated chin over bar hold
ACCESSORY
3-4 super sets:
8-10 Front delt raise
8-10 Side delt raise
8-10 Rear delt raise (bent over reverse fly)
20-30s Static handstand hold
– Rest 90s –
