WARMUP/MOBILITY
Shoulder circles / rotations / overhead stretches
Band warmup drills
WOD A
Push Press x 5
12 mins to build to a heavy 5 rep Push Press
-As you are building up, make note of a weight that will be appropriate for sets of 10 in WOD B
WOD B
Push Press x 10
***3 mins after WOD A***
E2MOM x 3 sets
10 Touch’nGo Push Press
-Same weight across all 3 sets
-Choose a weight that you can cycle T&G, DO NOT go to absolute max here, no reps should cause you to over-extended, or cause the bar to slow down and turn into a grind
WOD C
Alt. E90SECS x 3 sets each:
1) 15 DB pec flies – light DB’s, no more than 10% of bench press 1RM per hand
2) Crossover plyo reverse flies
3) 15 behind the neck lat pull-downs
WOD D
2km Run
-4 laps for time
