WARM UP – MOBILITY
Shoulder circles / rotations
–
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
E2.5MOM x 6 sets (15 mins)
6-4-4-2-2-2 reps of:
Weighted pull-ups @ 31X2 tempo
– rest 15-20 secs –
Weighted dips @ 32X1 tempo
—
– Each set should be challenging but not so much that you sacrifice ROM
– Scale to BW or banded
– Start on either the pullups or dips
WEIGHTED BAR DIP X 2
WEIGHTED PULL-UP X 2
WOD B
SLIP N SLIDE
10-1 reps for time (15 min cap)
Chest to bar pullups
Weighted pushups 55/35lb
** 25 Double unders after each set **
—
– Try jumping CTB or COB if you can’t do kipping
– Sub to a pushup variation that can be done in 1-2 sets
– Bring DU’s down to 5, 10 or 15 etc. per set to keep moving
ACCESSORY
3-4 Super sets:
16-20 Alt. KB Gorilla rows
24-30 Alt. DB front delt raises
– rest 90 secs –
