WARM UP – MOBILITY
2 rounds at easy warm-up pace:
5 burpees
8 Box jumps (step down)
10 Sit-ups / Tuck-ups
20 Jumping jacks
—
Banded shoulder activations + stretch
Review WOD movements, partner up and warm-up for WOD A
WOD A
WILL YOU BE MINE?
With a partner of similar abilities/strength, complete AMRAP in 20 mins:
80 Dumbbell Bench press (50/35) (partner must hang)
60 Box jump overs (24/20) (partner must hold elbow plank)
40 Partner med ball sit-ups (20/14) (synchro sit-up each rep, pass the ball at the top)
20 Synchro Alt. SA Dumbbell devil press (50/35 – use same DB as BP)
—
Try to share a pair of DB’s if possible
WOD B
In remaining class time work through 2-3 of each superset:
1) 8-12 Ring or Bar dips + 12-15 Dumbbell or Plate pec flyes (light and smooth)
– rest 60-90s
2) 8-12/arm Staggered stance bent over rows* + 20-30 Band pull aparts (make it burn!)
(*optional: add a thin band attached ahead of you low to a rig post so you are pulling back and up towards the hip for more lat strength)
– rest 60-90s
Optional Conditioning
1000M SKI ERG FOR TIME
