WARM UP – MOBILITY
Dynamic shoulder warm-up + stretch out (pecs / overhead / dip extension / calves etc)
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Review Ring dips and bar dips + Skipping variations
WOD A
EMOM x 10 (5 sets each alternating)
1) 6-10 Strict ring dips
2) 30-45s Skipping practice (Single / double / triple / crossovers / double crossovers etc.)
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Start on either and alternate for 5 rounds
WOD B
ROW / PUSH PRESS / BURPEE BOX JUMP
Complete 4 rounds for total reps of burpee box jumps:
In 4 min:
500m/450m Row
15 Push press (115/75)
AMRAP Burpee Box jumps (24/20) in remaining time
– Rest 2 min between rounds –
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Stagger heat 2 by 3 min
Row should be under, or close to 2 min each round, if not scale meters.
Push press: light-moderate, unbroken or 2 quick sets.
ACCESSORY
2-3 rounds: rest as needed
16-20 Alt front + side delt raises
20-25 Banded face pulls
8-10 Slow controlled wall angels
