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 –

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