WARM UP – MOBILITY
EMOM x 6 (2 rounds each: Rd 1/2)
45s Row easy / Row sprint
45s Box step overs / Box jump over w/ step down
5 Inchworm + push-ups + down dog / 2-3 Wall walks + 6-8 Handstand shrugs
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Overhead & dip extension stretch
Review + warm-up Handstand push-ups + Ring dips and set up for WOD
WOD A
MUSCLE CONFUSION
Complete 3 rounds for total reps/cals: (18 mins)
1 min Row Sprint (Cal)
Rest 30s
30s Handstand push-ups (kipping or strict)
Rest 1 min
1 min Box jump overs (24/20″)
Rest 30s
30s Ring dips
Rest 1 min
—
Partner up and start on either the row or box jump overs.
Choose a progression of HSPU / Dip that allows at least 8-10+ unbroken reps.
WOD B
In remaining class time complete:
3 supersets of:
16-20 Top down alt. seated dumbbell shoulder press (8-10/arm)
15-20 Strict pull-ups (use band(s) that allow 15+ smooth reps on every set, scale to challenging ring row)
– rest 60-90sThen, 3 supersets of:
16-20 Top down alt. bent over dumbbell rows (8-10/arm)
15-20 Push-ups (scale up or down to challenge reps scheme. Weighted, banded, on DB’s etc)
– rest 60-90s
ACCESSORY
3 rounds: rest as needed
16-20 Alt. front / side delt raises
