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
