WARM UP – MOBILITY
Dynamic shoulder and thoracic circles
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2 rounds of: (4 min Tabata clock)
20s Chair overhead stretch / 10s rest
20s Hollow hold / 10s rest
20s Dip extension stretch / 10s rest
20s Superman lift / 10s rest
WOD A
Every 2:30 min x 4 sets: (10 mins)
8-10 Strict HSPU or Pike/elevated feet HSPU progression
15 Hollow rocks
10 Superman lifts (1s hold at the top)
15-20 Reverse flys or Band pull-aparts
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Option: hold light plates / soup cans in your hands for the hollow and superman’s
Reverse fly’s could be light DB’s, Plates, Soup cans (or whatever you have for light loading)
WOD B
BETWEEN TWO CHAIRS
Complete for time (and quality):
1,2,3,4,5,6,5,4,3,2,1: Two chair push-up + shoot through + dip
2,4,6,8,10,12,10,8,6,4,2: Two chair elevated plank w/ alternating knee to elbow
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Complete 1 x push-up/shoot/dip, 2 alt. knee to elbow (1/side)
Then 2 x (push-up/shoot/dip), 4 alt. knee to elbow (2/side)
Con’t up to 6 x (push-up/shoot/dip) cycles + 12 alt. knee to elbow (6/sdie)
Then work back down to finish.
*Please watch the video in the FB group for full instruction and demo*
