WARM UP – MOBILITY
Upper body dynamic warm-up + banded activations
Green band overhead / dip extension mobility work
Hollow / Arch & Beat swing / Ring swing practice
Wall or partner handstand hold practice
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Review Ring muscle-up transitions and handstand progressions
WOD A
Every 90s x 8 sets (4 sets each alternating – 12 mins)
1) 2-5 Ring muscle-ups (jumping, spotted, low transition work, or pull-ups and/or ring dips)
2) 30-45s Handstand walking practice (wall walks, kick to HS hold/balance etc.)
WOD B
CREEPY CRAWLING
Every 2 min x 10 sets alternating (5 sets each – 20 mins)
1) 5 devils press + 5 tombstone step overs (20″) + 5 devil press
2) 200ft Single arm dead body carry (100ft/side)
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Partner up and start on either station, build as needed or stay at a good working weight across
Record heaviest Dumbbell (LB) + KB weight (KG) used. (eg:132 for 50lb DBs and Red KB)
Optional Conditioning
1000M SKI ERG FOR TIME
