WARM UP – MOBILITY
Dynamic shoulder, upper body warm-ups
Red band: pressing / pulling activations
Overhead / thoracic mobility
Review strict press w/ empty barbell and warm-up for WOD A

WOD A
SHOULDER PRESS X 5
Every 2 min x 5 sets: 5 shoulder press

start a moderate but smooth weight and build to a heavy set or 5RM

WOD B
2 MINUTES OF FAME
Complete 3 rounds for total bike cals + burpees completed: (24-26mins)
2 min AMRAP: 3 Devil press (50/35), 6 Dumbbell push press, AMRAP Echo bike cals

2 min rest
2 min AMRAP: 2 Rope Climbs, 4 Wall walks, AMRAP Burpees

– 2 min rest

Get in to a group of 2-4 and share a rope, bike, dumbbells as needed. If there are 3 or 4 of you, some will start working or resting and rotate in order.

ACCESSORY
2-3 rounds:
16-20 Alt. front / side delt raises
16-20 Alt. DB or KB bent over rows
15-20+ Banded bicep curls

rest ~90s between sets

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