WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
2-3 rounds of:
30-45s Skipping drills
Red band press / pull activations
Review /Tech: bench press and bent over rows and set up/warm-up for WOD
WOD A
200**
Complete for time:
100 Bench press* (95/65)
(every break complete 30 doubleunders)
100 Bent over rows* (95/65)
(every break complete 15 ab-mat sit-ups)
Keep the DU’s sets to 30-45s, scale reps or to 60 singles as needed
You should be able to start with ~15-20+ of each movement with the weight you choose.
Maximum or “CAP” of 10 rounds of each movement to complete the 100 reps.
WOD B
Rest and recover from WOD A, then In remaining class time work through 2-3 rounds each alternating:
B1) 12-15 Barbell bicep curls
15-20 Bent over reverse flys (light plates or DB’s)
rest 60s –
B2) 12-15 Barbell skull crushers / tricep extensions
15-20 Pec Flys (Light plates or DB’s)
rest 60s –
