WARM UP – MOBILITY
Dynamic shoulder warm-up + Red band press/pull activations
Tech / Review: Strict HSPU + Pull-up

WOD A
VIVA FOREVER
Complete for time:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-up
Strict handstand push-up
Ab-mat Sit-ups x 2 (20, 18, 16… 6, 4, 2)

Scale your Pull-ups & HSPU’s (no kipping) so that most of your early sets can be completed unbroken or in 2 quick sets

WOD B
1) 3 supersets:
12-15 Dumbbell bench press
6-8/side Single arm ring rows @3,0,X,1
– rest ~2 min between sets

2) 3 supersets:
12-15 Dumbbell tricep rollbacks
15-20 Banded face pulls (red band)
– rest ~2 min between sets

ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”
8-12 Ab-wheel roll-outs after every 2-3 movements

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