WARM UP – MOBILITY
Quick dynamic shoulder warm-ups + red band activation drills
Tech / warm-up: strict pull-ups + handstand push-ups / prep for WOD A
WOD A
WEIGHTED PULL-UP X 5
MAX UB STRICT HANDSTAND PUSHUPS
Every 3 min x 4 sets:
5 Strict weighted pull-ups (~80% of 5RM, make them all good working sets vs building to only 1-2 heavy sets)
– Rest ~15-20s
AMRAP set of strict handstand push-ups (scale so that 6-8+ are attainable – record your best set #)
– Rest remainder of the 3 min
—
Partner up and stagger your start as needed for belts / shared wall space etc.
WOD B
SKI TO SKY
Complete 3 rounds to total reps completed:
40s AMRAP / 20s rest & transition:
1) Ski erg (Cals)
2) Dumbbell push press (50/35)
3) Double KB Cleans (24/16kg)
4) Burpee box jump over (24/20″ – facing the box)
– rest 2:20 min between rounds
—
Everyone start on the Ski erg each round, stagger heats every minute
ACCESSORY
3 sets:
Superset 8-10 reps each: Front / Lateral / Rear delt raise/fly (use light plates or DB’s)
– rest 30s
8-10/side Half kneeling Banded Palloff press @2,1,2,1 (inside knee is down)
– rest 30s
8-10 Ab-wheel rollouts
– rest 90-120s
