WARM UP – MOBILITY

  • Grab a red & green band, and a DB *

1) Quick shoulder circles / dynamic stretches

2) 2 Super sets:
8-10 Straight arm banded lat pull-downs @ 30X2 tempo
8-10 Band pull-aparts @ 30X2 tempo
15-20 Secs hanging tuck or L-hold

– rest 45-60 secs –

3) 2 Super sets:
6-8 Banded CTB’s/pull-ups @ 30X2 tempo
6-8 Supinated ring rows @ 30X2 tempo
16-20 Alt. leg lifts over upright DB

  • rest 45-60 secs –
    *Use bands even if you can do BW pull-ups, this is a warmup/activation, focus on the tempo

WOD A
E2.5MOM x 4 sets:
20-50 Double-unders (less than 45 secs)
Pull-up exercise

8-15 V-ups or tuck-ups

Choose one of the following
1-5 Bar muscle ups
4-8 Chest to bar pull-ups
6-10 Pull-ups / jumping pull-ups

  • Pick an exercise / number of reps that is challenging but sustainable for 5 sets

WOD B
3 Giant sets:
Max strict dips (at least 6-8 first round)
16-20 Top-down bent over KB or DB rows
12-15 Banded tricep press-downs
12-15 Banded lat pull-downs @ 30X2 tempo

  • rest 90 secs –

ACCESSORY
3 Drop sets:
8-8-8 Bicep curls (BB or DB)

  • rest 2 mins between sets –

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