** LIVE ZOOM CLASS AT 7AM **

WARM UP – MOBILITY

1) 10-15 reps each:

Shoulder circles, shrugs circles, arm swings, trunk rotations

2) 2 sets, easy pace:

10 Alternating scorpions

10 Cobra push-ups

10 Prone ‘W’ raises

WOD A

Every 3.5 mins x 4 super sets:

10-15 Single arm incline floor press /side

10 -15 Single arm bent over rows /side

– 20-30 reps if you’re using a barbell or bag of weights

– If you don’t have weights then try feet elevated (or regular) push-ups x 15-20 reps instead of floor press (put your feet up on the couch or a low table)

– Sub bent over rows for table pull-ups x 15-20 reps

WOD B

4 sets:

30 secs Chair/table dips

– 15 secs rest –

30 secs French presses or skull crushers

– 90 secs rest –

– Place a weight on your lap for dips if you’re strong at these

– Use a DB/KB/plate or whatever weight you have for french press; even soup cans will work!

WOD C

Alternating EMOM x 4 sets of each:

1) 10-20 Bicep curls

2) 10-20 Face pulls

– There’s a large rep range to accommodate the weight you’re using. If you have a heavier weight do 10 reps, if it’s medium/light go 15/20

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