WARM UP – MOBILITY
Quick upper body dynamic warm-up + Shoulder / Overhead / Thoracic activations
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Review and warm-up barbell push press
WOD A
Every 2 min x 6 sets:
Push press 6, 4, 2, 2, 2, 2
Start at a moderate but smooth weight for the 6, and build each set to a heavy 2 or 2RM.
Aim to finish at least ~5-10% heavier than the 4’s last week (measure added for reference)
PUSH PRESS X 2
PUSH PRESS X 4
WOD B
TABATA’ISH MUSCLE ENDURANCE
Complete 4 rounds for total reps: (14 min)
20s AMRAP Strict weighted bar dips (20/10lb)
10s rest
20s AMRAP Push-ups
– 40s rest –
20s AMRAP Strict weighted pull-ups (20/10lb)
10s rest
20s AMRAP Kipping pull-ups
– 1:10s rest –
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You may start on either the strict dips or the strict pull-ups, alternate, then longer rest.
Scale the weighted dips/pull-ups to bodyweight or banded
Scale the Push-up to bench/banded, and kipping pull-ups to jumping pull-ups or ring rows
WOD C
50 CAL ECHO BIKE FOR TIME
ACCESSORY
2-3 sets: rest as needed between reps
10-8-6-4-2: Double dumbbell bicep hammer curls + DB Shoulder press
(10 curls + 10 presses + 8 curls + 8 presses, ect… use a light DB weight that you can complete all reps unbroken ideally.
25-30 Weighted / Anchored sit-ups (hold a DB on your chest (no ab-mat)
