MON 2/9/26 WOD

Warm Up - 2:00 bike, row, ski, or jog - 10 band pull-aparts - 10 inchworms - 10 push-ups to down dog - 10 ring rows - 10 unweighted single-leg deadlifts - :20 plank hold - 10 band pull-aparts - 10 mountain climbers - 10 push-ups - 10 scap pull-ups - 10 unweighted single-leg deadlifts - :20 plank or handstand hold – Pullups / Ring Dips:  :20 hang from the pull-up bar - :10 rest - :20 ring support hold – Use feet to assist as needed. - 10 jumping pull-ups - 10 jumping ring dips - 3 strict pull-ups or scaling option - 3 strict ring dips or scaling option - 5 AbMat sit-ups – Use workout variation.

WOD – 20 Min EMOM
Min. 1 | Max strict pull-ups L2-Pullups + banded pullups L1-Ring rows
Min. 2 | Max strict ring dips L2-Ring dips + banded ring dips L1-Pushups
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

5 sets for total reps

Accessory – 2 sets:  12 single-leg kettlebell or dumbbell deadlifts/leg (5 Min per set)

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side