WARM UP – MOBILITY

Quick dynamic stretch (ankles, shoulders, wrists etc)

2 rounds of:

45-60s Skipping / DU drills

Red band shoulder activations

90s plank rotations (30s front / side / side)

Tech: Single dumbbell Push press & Chainsaw rows

WOD A

BOULDER BUILDER

Complete AMRAP in 17 mins:

50 Doubleunders (45-60s max)

20 Single dumbbell push press (10R + 10L)

20 Chainsaw dumbbell rows (10R + 10L)

20 Anchored weighted sit-ups (30/20 slamball on your chest)

Rx: 50/35, Scale dumbbell weight so most sets of 10 can be completed unbroken

WOD B

3 Rounds for quality: (12 mins)

45s Banded pull aparts

15s rest

45s Hollow rocks or hollow hold

15s rest

45s Banded tricep extensions/press downs

15s rest

45s Plank hold (elbows or hands)

1:15 rest

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