DATE – Monday
Warm-up/Mobility
3 Rounds:
30 secs Skipping/High knees/Double Unders
10 Scap retractions in pushup position
50’ Bear Crawl
10 Shoulder Dislocates w/orange band
WOD A) 7 mins EMOM Shoulder Press, add load each set, heavy but not to failure:
2 sets of 5 reps
2 sets of 4 reps
3 sets of 3 reps
WOD B)
40 Calorie Row
30 KB Clean & Jerks 24/16kg (15 each arm, alternate whenever)
20/15/10 HSPU (Adv/Int/Beg – OR – inverted pushups)
200’ Waiter’s Walk w/slamball 40/30lb (Change hands whenever)
3 Rope Climbs (15 Ring Rows)
WOD C) (Optional)
50 Hollow Rocks
