WARM UP – MOBILITY
2 rounds:
Round 1 / Round 2:
10/side x Leg swings / 10 x Sampson Lunge
12 x Banded presses / 8-10 x Narrow push-ups
10/side x Single leg Good mornings / 15-20 x Banded good morning
WOD A
EMOM x 10: (5 sets each alternating)
A1: 5-7 x Strict Handstand push-ups
A2: 10 x Barbell single leg Romanian deadlifts – empty bar or light weight (5R+5L)
—
Scale SHSPU to 3-5 Controlled negatives, pike off bench/box, or banded.
Scale RDL to 3-4/side as needed
WOD B
BEAUTY AND THE BEAST
Complete 5 rounds for time:
Run 400m
21/15 Ring Push-ups
12 Deadlifts (225/155)
—
Scale deadlift weight to no more than 60-65% of 1RM
Scale push-up volume / regular push-ups as needed
ACCESSORY
5 min Cooldown (Row / Bike / Skip)
Roll out: Back / Glutes / Hamstrings / Quads
Stretch: 90-120s/side
Banded hamstring stretch
Low lunge
Pigeon
