WARM UP – MOBILITY

Quick dynamic shoulder rotations / upper body warm-ups

2 Sets, 10-15 reps each:

Banded lat pull-downs / ring rows

Bench dips / bar dips – if you can do them BW

Hollow rocks / v-ups

Alt. supermans / supermans

WOD A

Every 2 min x 6 sets (12:30 mins)

3-2-2-1-1-1 reps of:

Weighted pull-up

– rest 15-20 secs –

Weighted bar dip

Start at a smooth/moderate weight for the 3 and build to a heavy rep of each.

– Scale to BW or banded

– Start on either the pull-ups or bar dips

WEIGHTED PULL-UP

WEIGHTED BAR DIP

WOD B

40/20 SHRED

Complete 4 rounds for total reps: 20 mins

40s AMRAP: Dumbbell Bench Press (50/35)

– 20s rest –

40s AMRAP: Toes to Bar

– 20s rest –

40s AMRAP: Dumbbell hang power clean (50/35)

– 20s rest –

40s AMRAP: Russian twist (35/25 plate)

– 1:20 rest –

Score is total reps combined across the 4 rounds

Scale weights/movements so you can work for a majority of the 40s with short breaks as needed

ACCESSORY

3 sets: rest as needed

16-20 Alt. Dumbbell renegade rows

12-15 Dumbbell french press

15-20 Banded face pulls

– rest 90 secs –

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