WARM UP – MOBILITY
500m run + Dynamic joint warm-up and stretch (hips, hamstrings, calves, lats)
Hollow, Arch, Beatswing, Tech: Jumping & Kipping pull-ups
Warm-up: KB swing + Box jump and prepare for WOD A
WOD A
*Jennifer*
Complete as many rounds and reps as possible in 26 minutes of:
10 Pull-ups
15 Kettlebell swings (24/16kg)
20 Box jumps (24/20″ – step down)
—
Scale pull-ups to jumping pull-ups or ring rows
WOD B
In remaining class time: Coach led cool down + mobility / stretch
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD hip extensions (BW or weighted if possible)
12-15 Reverse flys (Bent over w/ light plates, DBs, or cables on functional trainer)
12-15 Ab-wheel rollouts
