WARM UP – MOBILITY
Quick dynamic shoulder/thoracic rotations, then;
2 rounds:
30-45s Skipping / DU practice
12-15 Band pull aparts
12-15 Band presses / WOD tempo barbell strict press
12-15 Hollow rocks / V-ups
8-10 Scap pull-ups / WOD tempo Ring rowsWOD A
Every 90s x 8 sets:
1) 10-12 seated strict barbell press @2,1,X,2
2) 6-8 Strict pull-ups (or 8-10 ring rows) @2,1,X,2

604 at home: With a single DB or KB, perform 10-12 reps/side (seated or half kneeling – same arm as knee that is down), and table pull-ups, towel body rows, or weighted bent over rows.WOD B
Every 4 min x 4 sets: (16 mins)
40-60 Doubleunders (Less that 1min)
14-20 Alternating dumbbell snatch (smooth and unbroken)
6-10 Strict toes to bar, straight leg raise, or knee curl (focus on active hang, and lat engagement)

604 at home: Sub DU’s to jumping jacks, and TTB could be “towel knees to elbows” or V-ups/Tuck-ups

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