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)

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