Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
:10 hold on the rings
10 sit-ups
:10 of flutter kicks
Mobility
Shoulder mobility to prep for dips
Strength
A1. Weighted ring dips – 5×5; full ROM is the most important aspect here.
A2. Hollow hold, banded pull throughs – 5×10
Nothing fancy here, just make sure that the dips are achieving full ROM. So if you cannot do them on the rings, set up a progression somewhere. The who can, should add weight.
The banded pull-throughs are set up with a band low on the rig. In the hollow position, pull the band from over your head, to your waist with straight arms.
WOD
“Yard Work”
16 min EMOM
Evens – :30 ME sprint on the rower
Odds – 6 burpees + 8 Russian KBS (70/53#)(53/35#)
A spin off the EMOM we normally do. Really push the :30 and try to get anywhere between 10 and 15 calories. Try to maintain the same amount of calories each time. Don’t neglect the burpees and KBS
