WARM UP – MOBILITY
Skipping, Dynamic stretches, & Band shoulder warm-ups: dislocates, presses, pull-apars, rows, lat pressdowns etc.
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Review technique for kipping HSPU and TTB
2 warm-up rounds of:
Beatswings, building to knee raise or TTB
Handstand holds, shrugs, negatives, small KHSPU sets or (Pike HSPU off bench or box)
WOD A
90/30 GYMNASTIC INTERVALS
Complete 3 rounds for total # of HSPU + BJ + TTB
90s work / 30s rest:
1) 50 x Double unders + AMRAP kipping HSPU
2) 20 x Ball slams (30/20) + AMRAP Box jumps (24/20″)
3) 12 x Bar touch burpees + AMRAP TTB
– Rest 2:30 after each full round (one full clock segment 30+90+30)
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Groups of 3, and start on any of the 3 couplet stations and rotate in order, resting 2:30 after completing the 3 stations.
Scale DU’s to 45s maximum
Scale Ball slam down to 15 reps if over 45s
Scale Burpees down to 8-10 if over 45s
ACCESSORY
3 sets: rest as needed
12-16 Top down alternating dumbbell shoulder press (6-8/side)
12-16 Top down alternating Kettlebell bent over rows (6-8/side)
45-60s Weighted or banded plank hold
