WARM UP – MOBILITY
Green band shoulder streches x 30-40 secs per position:
Pecs, posterior, oh/lats
—
2 Sets:
1 Wall walk
1 Kick to HS + 10 sec hold
5 Scap pull-ups + 5 strict straight leg or knee raises
WOD A
E3MOM x 4 tri-sets:
4-6 Strict HSPU’s on DB’s or Parallette’s
1-2 Rope climbs
10-15 Toes to rings
—
– Complete movements in any order
– Choose challenging but sustainable progressions
WOD B
JERRY SPRUNGER
12 min AMRAP:
20 SA KB shoulder to overhead 24/16kg
15 Ball slams 40/30lb
10 Weighted sit-ups 40/30lb
—
– 10 per side on STO, divide any way
– Hold slamball on chest for sit-ups, anchor feet on KB
ACCESSORY
3 tri-sets:
10-15 GHD side bends /side
12-15 Lateral delt raises
2-3 Crossover Recovery exercises
– rest 60 secs –
