WARM UP – MOBILITY
6-8 mins banded shoulder warmups w/pull-up & pushup drills
WOD A
WEIGHTED PULL-UP X 3
WEIGHTED BAR DIP X 3
Alt. E90SECS x 5 sets of each (15 mins)
1) 2×5, 3×3 Weighted pull-ups
2) 2×5, 3×3 Weighted dips
—
-Build weight/difficulty with each set
WOD B
B1) Alt. EMOM x 3 sets of each (15 mins)
5-10 Strict pull-ups @ 31X3 tempo
5-10 Strict dips (ring, bar or bench) @ 31X1 tempo
*Pick a rep scheme that you can do UB first set
—Rest 2 mins—
B2) Alt. EMOM x 3 sets of each:
8-10 Weighted pushups
8-10 Ring rows
WOD C
FAST & FURIOUS 525: THE FASTEST & FURIOUSEST
For time:
500m Row
25 Burpee 6″ bar touches
—
-This workout should be an all-out sprint!
ACCESSORY
3 sets, easy pace:
6-8 Cuban rotations
8-12 DB rows, pronated/wide elbow laying face down on bench
8-12 Crossover “victory” raises w/4 secs negative
15-20 Seated banded low rows
