WARM UP – MOBILITY
2 rounds:
2-3 Banded shoulder warmup drills
8-10 Ring rows
8-10 Supinated scap pull-ups
WOD A
Shoulder Press x 10
E3.5MOM x 3 super sets:
10-12 Shoulder Press @ 31X2 tempo
6-8 Strict Supinated Chin-ups @ 40X0 tempo
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-Take bars from floor today, practice a couple of 5-7 rep warmup sets to gauge weight, approx. 65-75% of 5RM
-If you can do a couple of the chin-ups unassisted then do as many as you can, and finish the set with a band or a small jump
WOD B
E3.5MOM x 3 super sets:
15-12-10 Supinated Bent Over BB Rows
15-12-10 Seated DB Shoulder Press – elbows wide
15-20 90/90 Banded Posterior Flies
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-Weights should be a little lighter for this – not easy, but focus on good quality, unbroken reps
WOD C
Make Shoulders Great Again
3 rounds for time (10 min cap)
20 Ball Slams 40/30lb
20/15 Push-ups
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-If you’re newer to classes scale to 15 & 10-15, this should be a sprint
ACCESSORY
3 super sets:
12-15 Lateral Raises – light plates or DB’s
12-15 Crossover Reverse Flies
12-15 Double DB Upright Rows – light DB’s
-rest 2 mins-
