WARM UP – MOBILITY
2 rounds:
60-90s Row / Dynamic joint rotations and activations
Stretch: Hips/Hamstrings & Pecs
Review and warm-up WOD A movements
WOD A
*Enjoy the Show*
Complete for time:
30-25-20-15-10 reps of:
Row Cals
Dumbbell bench press (50/35)
Russian Kettlebell swing (32/24)
Med ball sit-ups w/ chest pass to wall (20/14lb)
—
Partner up with an athlete of similar strength to share equipment
Stagger P2 start by 3 mins
If you struggle with higher rep / longer workouts, start at 25 and finish at 5. (75 vs 100 reps)
ACCESSORY
2-3 rounds: rest as needed
10-12 Dumbbell Pec flys (light plates or DBs)
15-20 Banded tricep press downs
20-30s L-sit or tuck-sit hold
