7/28 WOD

Warm-Up 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 inchworms Strength (15 min) Deadlift 4 x 6 (moderate) Accessory: 3 rounds: 12 side lunge 10 hanging knee raises AMRAP 18 (Partner WOD,

Warm-Up 3 rounds: 10 band pull-aparts 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 20-sec hollow hold Tabata Tuesday Row

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 / Pull-Up Progression 3 rounds: 5 scap pull-ups (strict control) 5 jumping pull-ups OR