WARM UP – MOBILITY
2 rounds:
30-45s skipping / DU practice
Banded upper body activations + stretches
Core + Hip flexor activations (dead bugs, straight leg lowers, seated leg lifts etc.)
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Review strict HSPU + Pull-ups and scaling options
WOD A
EMOM x 15 (5 sets each)
1) 5-8 Strict HSPU (Scale ROM, use kick-up + slow negatives, or pike HSPU variations)
2) 8-12 Strict pull-ups (use a band to remain in the desired rep range)
3) 20-30s L-sit or Tuck-sit hold (scale to hand on 2 boxed if needed)
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Pull-ups and HSPU’s should be unbroken sets to start but use 2 quick sets as needed in later rounds
WOD B
GET TO THE CHOPPA!!
Compete for total burpees combined: (15 mins)
In 3 minutes:
50 Doubleunders
21 Shoulder to overhead (135/85)
AMRAP Burpee over the bar
– Rest 3 min –
In 3 minutes:
50 Doubleunders
15 Shoulder to overhead (155/105)
AMRAP Burpee over the bar
– Rest 3 min –
In 3 minutes:
50 Doubleunders
9 Shoulder to overhead (185/125)
AMRAP Burpee over the bar
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Scale DU’s to ~1 min max.
Scale 3 barbell weights as needed (you should get through each in 2-3 sets max)
Score is total burpees completed
For big classes, partner up on a barbell and share, alternating 3 min on/off.
ACCESSORY
2-3 sets: rest as needed
8-10 Cuban rotations w/3s negative
15-20 Banded face pulls
20-25 Banded tricep press downs
