DATE – Monday
Warm-up/Mobility
3 sets alternate skipping for 1min & dynamic hip and shoulder stretches
Band pull apart series / shoulder prep
WOD A)
5 alternating sets – rest 30-45s between movements
A1) 6-8 seated shoulder press – (w/ 2 x KB’s)
A2) 8-12 toes to bar or knees to elbow (practice the kip and linking together)
WOD B)
3 rounds: AMRAP
40s work / 20s rest & switch
Start at any station but rotate through in order
Grasshoppers (L & R = one rep, feet must come back to center together)
Box Jumps (30″/24″)
Parallette pass through (forward and back = one rep)
SDHP w/ 1 x KB (32/24)
Wall walks
