WARM UP – MOBILITY
Red band dislocates, pull aparts, presses, rows etc.
Lower body (ankle, knee, hip warm-ups & Squat / pistol warm-ups
Scorpions, Cobra push-ups, push-up warm-ups
Beat swings / TTB / Pull-up / Muscle up warm-ups

WOD A
FANTASTIC GYMNASTIC
Complete AMRAP in 15 mins of:
3 Bar muscle-ups (jumping or 4-6 challenging pull-ups)
6 Toes to bar
9 Push-ups
12 Pistols (or pistol progressions)

  • Rest exactly 30s after each round –

WOD B
In remaining class time, complete 3-4 rounds for quality: (build as needed)
10-12 Single arm KB push press R
12-15 Staggered stance KB chainsaw rows R
10-12 Single arm KB push press L
12-15 Staggered stance KB chainsaw rows L
20-25 Plate overhead sit-ups (anchored feet

– rest 90s-2min between rounds –

You may use different weights for the push press and row and/or use dumbbells as needed)

ACCESSORY
2-3 rounds: steady pace, rest as needed
1) “21” bicep curls with double dumbbells:
7 bottom half reps (bottom to 90 degree fore arm)
7 top half reps (from 90 degrees to the top)
7 full range reps
(keep your palms supinated the whole time)

2) 15-20 Dumbbell pull-over / tricep extension
(Lay upper back across a bench, lower single dumbbell overhead by bending your elbows first then opening up your shoulders)

3) 12-15/side High to low half kneeling banded wood choppers (inside knee up/forward)

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