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
