WARM UP – MOBILITY
2 sets:
2-3 Banded shoulder warmup exercises
6-8 Scap pull-ups
6-8 Scap push-ups
6-8 Hollow rocks
50′ Bear crawl
50′ Crab walkWOD A
(36 mins)
– Choose challenging but sustainable progressions for all movements
A) Alt. EMOM x 3 sets of each:
1) 4-6 Strict toes to bar
2) 4-6 Strict HSPU’s- rest 3 mins -B) Alt. EMOM x 3 sets of each:
1) 6-8 Strict Pull-ups
2) 6-8 Strict Dips— rest 6 mins —C) Alt. EMOM x 3 sets of each:
1) 8-10 Weighted push-ups
2) 8-10 V-ups- rest 3 mins -D) Alt. EMOM x 3 sets of each:
1) 10-12 Weighted bench dips
2) 10-12 Ring rowsACCESSORY
1) Green band shoulder stretches x 40-60 secs /side:
Pecs, posterior, lats, bully

2) Crossover Iron ScapOptional Conditioning
5 Rounds at 70-80% effort:
200m Ski
400m Bike

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