WARM UP – MOBILITY
Shoulder & thoracic circles / warm-ups drills,
then two rounds of:
6-8 push-ups
8-10 Ring rows
20-30s Static handstand hold (wall or partner spotted balance work)
WOD A
BENCH PRESS X 6
Every 2 min x 8 sets (4 sets of each alternating)
A1) 6-8 Bench press (Start at ~65-70% of 1RM, build as needed but make sure you can get 6 reps)
A2) 10-12/arm Staggered stance, single arm bent over row (use heavy DB’s or KB’s)
WOD B
MOONWALKER
Complete 5 rounds for time:
5 Wall walks
10 Ring Dips
20 Kettlebell swings (24/16kg)
—
Walk walk rep = chest starts on the ground and finishes touching the wall.
(Scale to Partial ROM or “Plank to pike” walks with feet on a box)
ACCESSORY
3-4 rounds: (rest as needed)
10-12 x Dumbbell Hammer curl to shoulder press (smooth and controlled, not a clean!)
12-15 x Rear delf flys (use light plates or DB’s)
60s Weighted planks hold
