WARM UP – MOBILITY
Quick shoulder / thoracic warm-up then;
2 rounds:
6-8 Cobra push-ups
2/side Scorpions w/ 5-7s hold
10 Hollow rocks
10 each: L-seated leg lifts (R + L + both)

WOD A
Every 2 min x 8-10 sets: (16-20 minutes)
8-10 Hand release push-ups (scale to regular push-ups and/or 6-8 reps)
12-15 V-ups or Tuck-ups
15-20s Side plank R
15-20s Side plank L

Rest the remainder of the 2 min before starting again
Rick a rep scheme/movement scale that you can maintain consistently over the 8-10 sets
Each set should be 1:20-1:30, scale reps so you get at least 30s rest each round

WOD B
Using light DB’s, plates, or 2 soup cans / water bottles etc.
Complete 3-4 tri-sets (3 movements back to back)
12-15 front delt raise
12-15 lateral delt raise
12-15 bent over rear delt fly
– rest ~90s between sets –

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