WARM UP – MOBILITY
Banded shoulder warmups alternating w/pull-up & push-up/bench dip drills
WOD A
WEIGHTED PULL-UP X 3
WEIGHTED BAR DIP X 3
Alternating every 1:15 x 6 sets of each:
7-5-3-7-5-3, wave loading
1) Weighted pull-ups (any style)
2) Weighted bar dips
—
-Start light and build, aiming to go a little heavier on each rep scheme the second time around
-Same guidelines with bands
WOD B
DIRTY DOZEN
12 min AMRAP:
12 push-ups
12 pull-ups
12 OH walking lunges 55/35lb plate
—
-Scale reps to 6-10 as needed
ACCESSORY
3-4 sets, rest as needed
8-10 DB bench press
8-10 DB bent over rows
2-3 crossover plyo exercises each set
