DATE – Tuesday

 

Warm-up

 

3 Rounds:

10 Arm circles forward/backward

10 Ball Slams

50’ Frog leap

 

Mobility

 

KB Arm Bar: 1×3 reps per arm w/10 sec hold; light-moderate weight

 

WOD A) (15 mins)

 

4 Rounds:

1) Weighted Push-up x 3-4 reps – Heavy as possible @ 33X0 Tempo (Pause 1” from ground)

2) Weighted Pull-up x 3-4 reps – Heavy as possible @ 30X3 Tempo

*Rest 45-60 secs between exercises

 

WOD B)

 

15 min AMRAP:
10 KB Swings 32/24kg
10 Box jumps 24/20”
10 Ring dips (Bar Dips or Push-ups as mod.)

 

WOD C)

 

2 x 10-20 GHD Sit-ups

Shoulder Stretch w/bands

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