WARM UP – MOBILITY
Quick dynamic shoulder warm-ups + red band activation drills
Review/warm-up: strict pull-ups + bent over rows, warm-up for WOD A
WOD A
WEIGHTED PULL-UP X 3
WEIGHTED PULL-UP X 5
Every 3 min x 4 supersets:
3 Strict weighted pull-ups (~100%+ of 5RM on each set)
10-12 Double KB or DB bent over rows
12-15 V-ups, Tuck-ups, or Hollow rocks
—
Not going for a 3RM pull-up, choose a good working weight that you can maintain over the 4 sets (build as needed)
WOD B
EMOM x 15 (5 sets of each alternating)
1) 20-30 Doubleunders (25s max) + 8-10 Toes to bar
2) 12-16 Lateral box jump overs (use a box height where you can stay sideways)
3) Strict HSPU’s (Aim for ~50-60% of your max set each round)
—
If your max set of SHSPU is less than 10, scale HSPU so that at least 6-8 reps are attainable on each round
ACCESSORY
3 sets:
6-8/side x Half kneeling Arnold dumbbell press
12-16 Alternating upright dumbbell rows
6-8 “ATYT” cycles on light CS bands
rest 2-3 min between rounds
