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
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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
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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)
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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
