WARM UP – MOBILITY
Quick upper body dynamic warm-up + Shoulder / Overhead / Thoracic activations
—
Review barbell push press, then:
2 rounds:
12-15 Push press (empty barbell)
10-12 Ring rows
8-10 Push-up or bench push-ups
30-45s Bench overhead/tricep stretch: 1) straight arm palms on bench 2) Elbows on bench
WOD A
Every 2 min x 5 sets:
Push press x 8, 8, 6, 6, 6
Start at a moderate but smooth weight for the 8s and build as needed to a heavy but quality set of 6.
PUSH PRESS X 6
PUSH PRESS X 8
WOD B
40/20 LIFT AND SPRINT
Complete 4 Rounds for total reps:
20s AMRAP Weighted strict bar dips (20/10)
40s rest
20s AMRAP Burpees
40s rest
20s AMRAP Weighted strict pull-ups (20/10)
40s rest
20s AMRAP Echo bike sprint (Cals)
– 1:40 rest –
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Start on any station and rotate in order, rest an extra min after each full round
Groups of up to 4 sharing a bike / bar dip station as needed
Weight dips/pull-ups w/ chains or dumbbells.
Scale wt. movements to body weight or banded, you should be able to do 6-8 reps unbroken
ACCESSORY
2-3 each superset:
1) 8-10 Double DB bicep curls + 12-15 Bent over rows
2) 12-15 Double DB tricep rollbacks + 15-20 Banded tricep press downs
— OR —
Crossover Symmetry “Iron Scap” or “Recovery”
