Friday

 

Warmup/Mobility)

 

Shoulder circles (while demoing movements)

 

2 rounds (6-8 mins to complete):

30 secs arm bar hold

5 KB windmills

8-10 KB bent over rows

8-10 KB press

 

WOD A)

 

1) 15 min to establish a 3RM shoulder press – aim for 85-90% of 1RM

 

2) At the 17, 19 &21 min mark, perform 3 reps at 85-90% of 3RM

 

WOD B) 4 Rounds not for time:

 

Max unbroken diamond pushups (elevate your body or use a band if less than 10)

10-12 Supinated ring rows

*Rest approx. 60 secs between exercises