WARM UP – MOBILITY
Pull out a barbell, a red band, and a static dip station if needed

Dynamic upper body joint warm-ups and red band activation drills

3 Inchworms to 3-5 push-ups + 5-7s Downdog stretch
15-20s Ring or bar dip support hold
8-10 Bench dips + 15-20s dip extension stretch
12-15 Barbell bent over rows
20-30s/side Post pec stretch

WOD A
3-4 mins to warm-up some dips and Pendlay rows, then;
Every 2 min x 8 supersets: (4 sets each alternating)
A1: 5 Strict dips + AMRAP -2 Push-ups

A2: 5 Barbell Pendlay rows + AMRAP -2 Ring rows

  • Dips can be banded, body weight, or weighted
  • Aim/Scale for 8-10+ Push-ups and Ring rows each set if possible

WOD B
DEATH BY BURPEES

On the first minute complete 1 burpee, on the second minute complete 2 burpees. Continue on adding one burpee each minute until you are unable to complete the reps within the minute.

Your score is the last completed round number, plus any burpees finished in the uncompleted round.
*When you are “out” complete 30s front plank / 30s rest until everyone in the class is done.

ACCESSORY
In as few sets as possible:

100 Banded pull aparts + 100 Banded tricep press downs

Do the same number of each/set. So if you start with 40 pull aparts, complete 40 press downs, rest as needed, then move back to a big set of pull aparts.

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