WARMUP/MOBILITY
(10 mins) Alt. through exercises:
Band shoulder warmup
Dip extension stretch on bench
Scap Pullups / beat swings
Hollow body – cover Tuck Ups
Band shoulder warmup
Dip extension stretch on bench
Scap Pullups / beat swings
Hollow body – cover Tuck Ups
Upper Body / Core AMRAP
10 min AMRAP for quality, not max effort
10/7 Ring Dips (Guys/Girls)
10 Tuck Ups
10/7 Chest to Bar Pullups
*Scale progression and/or reps down as needed to maintain good quality sets
10/7 Ring Dips (Guys/Girls)
10 Tuck Ups
10/7 Chest to Bar Pullups
*Scale progression and/or reps down as needed to maintain good quality sets
-5 min rest before starting WOD B-
The Departed
90 secs on / 30 secs off x 3 sets of each:
1) Assault Bike Cals
2) Ball Slams 40/30lb
3) 50′ Shuttle Sprints (50′ is 1 rep)
4) Burpees 6″ touch
*Start on any station and move in order
1) Assault Bike Cals
2) Ball Slams 40/30lb
3) 50′ Shuttle Sprints (50′ is 1 rep)
4) Burpees 6″ touch
*Start on any station and move in order
Crossover Plyo
