Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 OHS w/PVC or barbell
10 push-ups
10 ring rows or 5 strict pull-ups
Mobility
Quick shoulder and lat mobility
Strength
A1. SA DB strict press – 4x8e; AHAP
A2. SA banded pull down – 4x10e
The strict press is sitting on a bench, the free hand not holding anything, the bench or your leg. The banded pull downs are sitting under the rig, pulling that working elbow straight down towards the rib cage. It is a unilateral, single arm vertical pull. Think one-armed pull-up.
WOD
“Movement Diversity”
14 min
50 DU’s
25 Russian KBS
10 burpee box jumps overs
Since the goal is always about maintaining a good pace, think about how you’re going to achieve that before you even start the workout. If you want to get 5 rounds, you will need to complete each round in a little less than 3 minutes. That’s going to be moving, but don’t make the fatal mistake of getting your first round done in 2 minutes. It will be hard to come back from that. Come out a little reserved and keep breathing
