TUESDAY – STRENGTH + PULLING (90 min)
Pre-Warm-up (15 min):
Shoulder/back prep: (3 sets)
15 x band pull-aparts
10 x scapular pull-ups
10 x wall slides
10 x banded dislocates
Hip mobility:
90s pigeon pose each side
10 x hip circles each leg
10 x fire hydrants each side
Warm-up (15 min):
800m row progressive pace
3 RNFT:
10 x KB Deadlift (light)
10 x Hip Bridge
10 x Superman
5 x ring rows
5 x push-ups
Strength (35 min):
Front Squat: 5×3 @75-80% 1RM
Focus on maintaining neutral spine
Rest 2-3 min between sets
Strict Pull-up progression:
5×3 negative pull-ups (5s eccentric)
Rest 2 min between sets
DB Bent Over Row: 3×10 each arm
Focus on scapular control
WOD (20 min):
“Helen”
3 Rounds for time:
400m run
21 KB swings (American, 24/16kg)
12 pull-ups
Cool-down (10 min):
1000m bike erg pace
Hip/Shoulder Mobility Flow:
Hip Complex (30s each):
Dynamic hip flexor stretch each side
Spiderman lunge with rotation each side
Cossack squats alternating sides
Deep squat hold with prying
Pigeon pose each side
Shoulder Complex (30s each):
Down dog to up dog flow
Cross body shoulder stretch each side
Pull-apart hold with pause at end range
Wall slide with scapular retraction
Child’s pose with shoulder reach
Combined Movement (30s each):
Warrior 1 to Warrior 3 flow each side
Thoracic bridges
Rolling pattern each side