4/7 WOD

Warm-Up - 2 rounds: 200m run 10 good mornings & Torso Twist 10 glute bridges 10 inchworms 20 mountain climbers Deadlift 4 x 6 (moderate-heavy) Accessory: 3 rounds: 12 KB swings 15 sit-ups WOD 15min AM

Warm-Up 3 rounds: 200m run or 1 min bike 10 scap pull-ups 10 ring rows 10 hollow rocks 10 PVC pass-throughs Skill (10–12 min) Pull-Up Progression 3 rounds: 5 scap pull-ups (strict control) 5 banded 10

Warm-Up 3 rounds 200m jog 10 band pull-a parts 10 pike push-ups 10 ring rows 20 jumping jacks Strength (15 min) Strict Press 5 x 5 Accessory: 3 rounds: 10 DB Arnold press 6 chin-ups with a 1 sec hold