WARM UP – MOBILITY
Dynamic upper body / thoracic joint rotations
Thin band upper body activations
Overhead / Thoracic mobility
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Review Kipping HSPU and L Pull-ups
WOD A
HSPU + L PULL-UPS
Complete 3 rounds for total reps combined:
Every 90s x 6 (3 sets each alternating – 9 min)
1) Max Effort set: Kipping HSPU (scale to reduced ROM or pike variation that allows 6-8+ reps)
2) Max Effort set: L pull-ups (L-sit strict pull-up or scale to tuck sit, or to strict/banded pull-ups)
WOD B
IT’S YOU IT’S ME
With a partner of similar abilities, complete AMRAP in 20 mins:
3 Devil Press (50/35)
6 C2B Pull-ups
9 Push-ups on DB’s
12 Box jumps (24/20)
15 Ab-mat sit-ups
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Alternate movements with your partner:
P1 devil press, P2 pull-ups, P1 push-ups, P2 Box jumps, P1 Sit-ups, P2 Devil press… etc.
ACCESSORY
Cool down, Roll out, Stretch, Mobilize
