WARM UP – MOBILITY
Lots of shoulder circles, rotations etc. (get the upper body moving and mobile)
WOD A
A) 4-5 super sets:
6-10 table pull-ups @3013
15-20 bent over rows
*Use a BB, DB, KB, bag of books – whatever you have!
– rest 1:30-2 mins –
WOD B
FUNKY FRIDAY
10 min AMRAP ladder:
3-6-9-12…etc. (keep adding 3 reps per round until 10 mins is done)
“KB swings” (use a KB, DB or bag of books)
Overhead alternating lunges (hold your weight overhead in one or both hands and alternate step forward or backward lunges. 3 reps total in round 1, 6 reps total in round 2 and so on.)
—
– Score = last completed round + extra reps. For example: 18 + 5 if you got through the round of 18 swings and lunges, and completed 5 extra swings
ACCESSORY
Chip away at 75-100 reps, taking short breaks as needed:
1 front + 1 side + 1 rear delt raise (each time you complete that sequence it equals 3 reps)
*Use light DB’s, weight plates or soup/sauce cans
