WARM UP – MOBILITY
Dynamic upper body warm-up + push & pull activations
Review & Warm-up: Strict pull-ups & Bar Dips
WOD A
Every 90s x 10 (5 sets each alternating)
Sets 1-8 (4 sets of each): Build to a heavy/challenging set:
A1: 5 Strict pull-ups (weighted, body weight, or banded)
A2: 5 Strict bar dips (weighted, body weight, or banded)
Set 9&10: (1 set of each)
AMRAP each to failure (Must be 7-8+ reps)
– If sets 1-4 were weighted, then at body weight
– If sets 1-4 were bodyweight, then add 1-2 red or 1 green bands.
– If sets 1-4 were banded, then do AMRAP challenging ring rows & bench dips
*Weighted pull-up x 5*
*Weighted Bar Dip x 5*
WOD B
*Push, Pull, Power*
Complete 4 rounds for total reps: (15-18 mins)
60s AMRAP Echo Bike Cals
60s AMRAP 1 Dumbbell push-up + 1 Renegade row*
60s AMRAP Toes to rings
60s rest
—
Get in to groups or 3-4 sharing a bike and stagger the start (everyone starts on the bike each round)
Push-up, Row R, Push-up, Row L, etc. (Each push-up + Row = 1)
ACCESSORY
2-3 rounds: rest as needed
16-20 Alt. Dumbbell bicep curls
12-15 Cable tricep press downs (tri rope or short bar)
12-15 Lateral delt flys (light plates or DBs)
