WARM UP – MOBILITY
Dynamic + Banded shoulder warm-up (pressing / pulling)
Hollow + Hip flexor core activations (Leg raises/lifts etc.)
Review and warm-up strict pull-up + HSPU’s and review progressions
WOD A
STRICTLY GYMNASTICS
EMOM x 15 (5 rounds each)
1) 20s AMRAP Strict HSPU
2) 20s AMRAP Strict Pull-ups
3) 20s Parallette L-sit or Tuck-sit hold
—
Score total HSPU + Pull-ups completed
Groups of 3 starting on different stations
You may use 2 boxes for the tuck sit if you don’t have parallettes available
WOD B
In remaining class time complete 4-5 supersets of:
12-15 Incline dumbbell bench press
8-12/side Staggered stance bent over kettlebell rows
8-12 Ab-wheel / Barbell rollouts
– Rest 90s-2min between rounds –
Optional Conditioning
TABATA SKI
— OR —
TABATA BIKE
