WARM UP – MOBILITY
Quick dynamic joint warm-up + upper body thin band activations (press / row / lat push downs etc.)
Hollow rocks / V-ups / Tuck-ups
Bench overhead / tricep stretches
Review barbell shoulder press and body rows / warm-up for WOD A
WOD A
Every 3 min x 3 sets:
10 Shoulder press (don’t max out here, just a nice smooth weight for 10, leave 2 reps in the tank)
8-12 Ring row / body row (lift feet on to boxes to challenge but maintain full ROM and control)
—
Bars can come from the floor or a rack if you want
Between sets feel free to warm-up beat swings/TTB and Handstand positioning to prep for WOD B
SHOULDER PRESS X 10
WOD B
TTB + HSPU ENDURANCE
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of toes to bar
– 1 min rest –
EMOM x 3: 1 unbroken set of strict handstand push-up
– 1 min rest –
—
Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
— OR —
HANGING KNEE RAISE + PIKE HSPU ENDURANCE
Complete 2 rounds for total reps combined: (15 mins)
EMOM x 3: 1 unbroken set of knee raises (knees above hips)
– 1 min rest –
EMOM x 3: 1 unbroken set of pike HSPU (feet on 24/20″ box)
– 1 min rest –
—
Pace across the “3 x EMOM” sets each for the best combined total (don’t max out on the first set)
Start on either station and complete the 3 min EMOM there before switching to the next.
Scale movements as needed to get at least 8-12 on first rounds
WOD C
DOUBLEUNDER + WALL WALK LADDER
Complete AMRAP in 7 mins of:
10, 20, 30, 40, 50…con’t, sets of “unbroken” double unders
*Every time you stop (finish a set or trip) you must complete 1 wall walk before starting your next set or attempting the set again.
—
Your score is your last completed number of unbroken DU’s
Scale reps to: 5, 10, 15, 20… or even: 3,6,9,12… or complete as unbroken single under sets.
ACCESSORY
2-3 supersets each: rest as needed between sets
1) 12-15 Double dumbbell bicep curls (2-3s negative / stay supinated) +
20-25 Banded face pulls
2) 12-15 Dumbbell pullover (upper back across a bench / single heavy DB) +
20-25 Banded tricep press downs
—
You can do all of 1, then 2, or alternate between.
