WARM UP – MOBILITY
Big full body dynamic
DB warmup
WOD A
4 super sets:
6 SA DB thruster /side – heavy
1-2 Legless rope climbs
*sub rope pull-ups or rows x 3-5 /side
– rest 1:30-2 mins –
WOD B
FRONT SQUAT X 3
EMOM x 10 mins:
3 Front squats @ 60-75%
*Build as needed but don’t max out, keep reps explosive
WOD C
50′ UNBROKEN SLED DRAG
4 super sets:
50′ UB backwards sled drag – heavy as possible
Max UB strict supinated pull-ups
– rest 1:30-2 mins –
*Or when your partners are off the sled
ACCESSORY
1) 3-4 super sets:
10-12 DB hammer curls
10-12 DB incline Tate press
-rest 90 secs-
2) Crossover plyo
