WARM UP – MOBILITY
Dynamic joint rotations + full body warm-up
Green band P-chain + Overhead stretch
Tech: Deadlift + Strict Handstand push-ups
WOD A
EMOM x 10: (5 sets of each alternating)
A1) 8 Deadlifts (touch and go reps ok, build to a moderate-heavy but smooth set of 8)
A2) 6-10 Strict Handstand push-ups*
—
*Any variation you like to challenge:
Adv: Wall facing, dumbbells or parallettes, deficit etc.
Int: Regular strict, reduced ROM, Banded etc.
Beg: Slow negatives only, Pike, or Strict DB press
*Deadlift x 8*
WOD B
*Technologic*
Complete AMRAP in 16 mins:
8 Toes to bar
12 Dumbbell hang clean to overhead (6/arm split any way)
8 Ring Dips
12 Dumbbell overhead lunges (6/arm, alt. legs)
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Rx: 50/35lb dumbbell
ACCESSORY
2-3 rounds: rest as needed
8-10 Each: Front + Side + Reverse Delt raises
8-10/leg Single leg hip thrust (upper back on bench, place DB or sandbag on your hips)
15-20 Straight leg raise + hip lift off bench
