WARM UP – MOBILITY
Dynamic shoulder rotations + Thin band activations (press / pull / lats)
Overhead / Thoracic stretches
Hollow arch holds / Beat swing / kipping knee raise / ttb practice
Review WOD A movements and warm-up for first working set
WOD A
Every 4 min x 3 supersets:
8 x 1/4 + 1 Shoulder press (start light and build slowly keeping all reps smooth)
10/arm x Staggered stance bent over rows (DB or KB)
12-15 x Banded dowel lat push downs
—
Take bars from the floor
First rep, press to the nose/eye level, lower back to the shoulders and then press overhead. Pause at the shoulders between reps.
1/4 & 1 SHOULDER PRESS X 8
WOD B
HIP HOP HOORAY
5 rounds for total reps completed: (15 mins)
30s AMRAP Push press (135/95)
30s AMRAP Box jump overs (30/24″)
30s AMRAP Toes to bar
– Rest 90s –
—
Bars from the ground, partner up and alternate 90s work/rest segments
ACCESSORY
3 rounds:
12-15 GHD Sit-ups + ME hollow hold (on GHD or on floor)
(scale to partial ROM or weighted / banded abmat sit-ups)
8-10 Double dumbbell bicep curls + ME Banded bicep curls (10-15+ reps)
