WARM UP – MOBILITY

Dynamic upper body rotations / core warm-ups

8-10 each: Scap pull-ups / push-ups

6-8 Beat swings / 2-3 Wall walks

8-12 Bench dips / 6-8 Pike HSPU progressions

Review 3 WOD A movements and scaling options

WOD A

EMOM x 15 (4 rounds of each)

1) 6-8 Strict HSPU (Deficit, flat, scaled ROM, or to Pike)

2) 8-12 Ring or Bar dips (light weight, bodyweight, or banded)

3) 10-15 Toes to bar (knee/leg raise)

4) Rest

Partner up and start on the HSPU or Ring dips (rest after 1 full round)

WOD B

CALS WITH A PAL

With a partner of similar ability, complete thee 2 x 8 in AMRAPs for total cals: (19 mins)

1) 8 min AMRAP Echo Bike Cals

Swap every time your partner completes 20/15 Push-ups

– Rest 3 mins –

2) 8 min AMRAP Ski Cals

Swap every time your partner completes 15 Dumbbell push press (50/35)

Start on either the Bike or Ski then swap after 8 mins

Score is combined Ski and Bike Cals

ACCESSORY

2-3 rounds:

6-8 x “ATYT” cycles, Bent over w/ light plates or Crossover bands

12-15 Ab-wheel rollouts

15-20 KB Oblique side bends

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