WARM UP – MOBILITY
Dynamic shoulder rotations + pec / overhead stretches
Review + warm-up bench press
WOD A
Every 3 mins x 5 sets:
8,8,6,6,6 reps of: 1+1/4 Bench press w/ 4s eccentric on each rep.
Build as needed to a heavy but quality set
*1 1/4 Bench Press x 6*
4 sec descent on each rep
WOD B
*Gymnastics EMOM*
Complete for quality and consistency:
EMOM x 20 (4 rounds of each)
1) 30-40 ft Handstand walk (or 3-5 Wall walks)
2) 30-60 Doubleunders (~45s practice time, or crossovers / triple unders etc.)
3) 15-20 Ring Push-ups
4) 2-4 Rope Climbs (Regular, legless, partial, or rope lowers)
5) 20-30s Parallette L-sit (or tuck sit hold)
—
Start on any station and rotate in order.
ACCESSORY
Crossover Symmetry: Iron Scap or Recovery
Banded shoulder stretches: 30-45s/side Overhead / Lats / Bully
