WARM UP – MOBILITY
Red band shoulder warm-ups + dynamic stretches
Lower body dynamic warm-ups and squat prep
Warm-up/tech: hanging/beat swings or ring rows, push-ups, and air squats
Review WODs scaling and movement standards.

WOD A
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

  • OR –
    MARY
    20 Minute AMRAP:
    5 Handstand Push-ups
    10 Pistols (Alternating)

15 Pull-ups

Please only attempt “Mary” if you have completed Cindy “Rx” multiple times, and you are very proficient at kipping pull-ups and pistols.

WOD B
In remaining class time, complete 2-3 supersets of each:
B1) 12-16 Alternating seated bicep curls + ME Seated Arnold press w/ 3s negative (use the same DB’s)

B2) 8-10 Seated rear delt fly + ME Pec fly w/ 3s negative (use the same DB’s or plates)

  • rest 60-90s between sets
  • no rest between movement supersets

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