Full body dynamic joint warm-up
Red band shoulder (pressing / pulling) warm-ups / activations
Lunge / squat warm-up + Hip stretches
Quick review WOD movements and scaling options, then spend ~90s-2min at each station getting in a little touch on each station.
Complete one 7 min AMRAP at each station, rest 3 mins between each: (37 mins)
1) 2 Rope Climb + 8 Handstand push-ups
2) 10 Alt. single DB hang squat clean (50/35) + 8 toes to bar
3) 10/8 Cal Echo Bike + 8 Axle bar shoulder to overhead (135/95)(Red/Yellow)
4) 10/8 Cal Ski erg + 8 Double KB front rack lunge steps (24/16kg)
Sub for the 2 rope climbs is 4-6 rope lowers or 8-12 ring rows
Rotate through the 4 WODs in order.
Score is total reps combined.
2-3 sets at an easy pace:
16-20 Alternating DB bicep curls
12-15 Dumbbell pull-overs (upper back across bench)
12-15 Bent over rear delt flys