Warm Up:
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups
1 set:
10 KB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups
1 set:
10 KB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups
Specific Warm-Up:
1 round:
5 strict ring dips
5 KB swings
WOD:
AMRAP 9:
10 strict ring dips
15 KB swings (53/70 lb)
Intermediate:
AMRAP 9:
7 strict ring dips
15 KB swings (35/53 lb)
Beginner:
AMRAP 9:
7 foot-assisted strict ring dips
15 KB swings (26/35 lb)
Home Workout:
AMRAP 9:
10 deficit push-ups (3 in)
15 DB swings (35/50 lb)
Movement scaling options:
Ring dip: Volume, foot-assisted ring dips, bench dips
KB swing: Load, range of motion, KB deadlifts
Post-Workout Skill Work:
3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.