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

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)

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