WARM UP – MOBILITY
1) 3-5 mins ‘cardio’

2) Warmup shoulders: lots of circles, rotations, swings. If you have a light band or weights, complete 1-2 sets of the workout movements to get the shoulders burning.
WOD A
Alternating EMOM x 4 sets of each (11 mins total)
1) 8-10 Shoulder press
2) 8-10 Upright rows
3) Rest

– If you are using a single object for these movements – DB/KB etc. then complete 8-10 reps rep arm. IF you are using a barbell or bag of weights then complete 8-10 reps total. If the only weight you have is relatively light, up the reps to 12-15
WOD B
Alternating Every 90 secs x 3 sets of each (9 mins total)
1) 15-20 Floor press
2) 15-20 Bent over rows
WOD C
Every 2 mins x 5 super sets (10 mins total)
10 Overhead squats
10 KB swings
10 Tuck jumps

– OHS: If you have a barbell use a weight that you can do 10 unbroken with. If using a DB/KB complete 5 reps per arm. If neither of those options work, use a broom handle or rolled up towel – try to get something overhead.
– Swings: use a KB/DB or bag of weights. American style swing if your object allows, Russian if not.

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