WARM UP – MOBILITY
Dynamic upper body / shoulder rotations
Red band upper body activations / stretches
2 rounds:
6-8 Scap pull-ups
8-12 Ring rows
15-20s Dip support hold (ring or bar)
8-12 Bench dips
Review strict pull-up & dip and loading / scaling options
WOD A
Every 90s x 10 sets (5 sets each alternating – 15 mins)
1) 5, 5, 3, 3, 3 Strict weighted pull-ups
2) 5, 5, 3, 3, 3 Strict weighted ring or bar dips
Sub to: body weight, banded, or jump w/ 3-4s negatives
Start light / smooth on both and build to a heavy or 3RM of each
WEIGHTED PULL-UP X 3
WEIGHTED RING DIP X 3
WEIGHTED BAR DIP X 3
WOD B
RENEGADE MASTER
Complete AMRAP in 10 mins:
1 x Push-up + Renegade row L+R
20 Doubleunders
2 x Push-up + Renegade row L+R
20 Doubleunders
3 x Push-up + Renegade row L+R
20 Doubleunders
4 x Push-up + Renegade row L+R
20 Doubleunders
Cont…
Rx: 50/35lb dumbbells
Continue adding 1 Push-up/Row/Row each round
Score is last completed round # + reps. (push-up + row + row = 1)
ACCESSORY
3 giant sets:
16-20 Seated alternating dumbbell bicep curls (8-10/arm)
16-20 Alternating front + side delt raises (8-10 each)
Max effort banded upright rows (aim for 15+)
- Rest 1:30-2 mins between sets
