Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 SDHP
5 strict pull-ups or ring rows
10 goblet squats
Mobility
Banded hamstring mobility
Strength
A1. Sumo deadlift – 4×4; across
A2. Weighted pull-ups – 4×3; AHAP
Both fairly simple in concept. A1/A2 superset so no rest between them, but rest after each round.
WOD
“Bullet Proof”
5 rounds, 1:00 at each station for max reps.
Cals AB
Sit-ups
Cals row
Rest
No rest between movements, but there is a built-in rest at the end of each round, so make sure transitions are fast and efficient.
