Monday – Press/Upper
Warmup/Mobility)
Shoulder Circles/Rotations
Banded Shoulder Stretch 30-40s each: anterior, posterior, overhead
WOD A) 4 Alt sets e90secs (11.5 mins):
1) 10-12 Arnold Press – weight should be challenging but not a 10RM!
2) 10-12 Ring Rows – alternate between supinated and pronated each rep
WOD B) 3 Rounds for time:
750m Row
15 Ball Slams 40/30lb
15 Box Jump Overs 24/20”
-Rest 2 mins between rounds-
WOD C) Crossover Symmetry “Recovery”
