DATE – Tuesday
Warm-up: 3 rounds NFT:
8-10 x Ring Rows
10 x Sampson lunges
2-3 x Wall walks
Mobility: Banded shoulder stretches
WOD A) For time:
15 x Strict Pull-ups
20 x Overhead walking lunge steps (55/35)
25 x Ring dips
400m Run
20 x Chest to bar pull-ups
25 x Overhead walking lunge steps
30 x Hand release push-ups
400m Run
25 x Pull-ups
30 x Overhead walking lunge steps
35 x Burpees
WOD B) Shoulder stability / midline work:
20-30 x Turkish get-ups (light-moderate weight, alternate arms, not for time just quality movement)
