Bodyweight Strength
~12-15 Mins. to complete 4 supersets:
Max Set (5 to 10***) STRICT Handstand Push-Ups
10 Banded Pull-Aparts + 10 Banded Pull-Downs Behind Neck
Rest 2:00
***Assist / scale as needed (up to 2 abmats, or Box HSPU) to get at least 5 reps. If your max is over 10 reps, decrease scaling or perform strict HSPU at a deficit (hands on plates)
WOD
“KB Complexity”
AMRAP 12′:
1 x KB Complex – Right (53/35)
1 x KB Complex – Left
20 x American KB Swings (53/35)
1 x KB Complex – Right
1 x KB Complex – Left
20 x Tuck-Ups (scale: Sit-Ups)
1 x KB Complex – Right
1 x KB Complex – Left
20 x Goblet Squats (53/35)
Each KB Complex: Bell always starts on floor – perform one-armed Swing + Clean + Push Press. Bell returns to floor before switching hands. (Rx = 53/35)
– Each completed complex in final round is 1 rep –
Cool-Down
Optional Mobility (3 Mins): 3-Way Pec Stretch – At least 30 seconds in each position / arm