WARM UP – MOBILITY
Dynamic shoulder warm-ups and red band push/pull activations + overhead stretch
Review / Warm-up: Strict pull-ups and HSPU’s
WOD A
30/30: STRICT PULL-UP & HSPU
Complete 5 rounds for total combined reps: (10 mins)
30s AMRAP Strict pull-ups
30s Rest
30s AMRAP Strict HSPU’s
30s Rest
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You may do multiple sets within the 30s
PU: Use a band that allows at least 6-8 reps
HSPU: Modify ROM using 1-3 mats, or pike variation off a box.
WOD B
SHOULDER PRESS X 8
Every 2 min x 6 sets: (3 sets each alternating)
1) 8-10 Strict shoulder press @3,1,X,1 (start at ~60% of your 1RM and build as needed)
2) 1-2 Legless rope climb, 2-3 Rope climbs, or 12-15 ring rows
WOD C
BENT OVER ROW X 8
Every 2 min x 6 sets: (3 sets each alternating)
1) 8-10 Bent over barbell rows @3,0,X,0
2) 20-40 ft Handstand walk, 20-30s elbow taps, 2-3 wall walks, 4-5 Plank to pike walks (feet on box)
ACCESSORY
2-3 rounds for quality:
10-12/side Half kneeling banded Pallof press (inside knee down)
6-8 Bent over “ATYT” cycles with light plates or DB’s
20 Banded dead bugs (10/side, blue band around feet, slow and controlled)
