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

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