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 –
