WARM UP – MOBILITY
Quick dynamic shoulder circles to get blood flow
Green band pec & overhead stretch
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2 Sets with light plates or DB’s, 8-10 reps each:
Side raises
Front raises
Reverse flies
Shoulder presses
Hollow rocks
WOD A
SHOULDER PRESS
SHOULDER PRESS X 10
E3.5MOM x 4 Super sets (14 mins)
12/12/10/10 Shoulder press (50/55/60-65%)
10-12 DB upright rows
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– Make sure you aren’t hitting failure on shoulder presses, except maybe the final set, but the goal is still 10!
– Light-medium weight for upright rows
WOD B
3-2-1 WAHEYYYY!
2 Rounds for total reps (17 mins)3 min AMRAP:
Row, ski, or bike cals- rest 1 min -2 min AMRAP:
Man Makers 2 x 50/35lb
(push-up, row L, push-up, row R, power clean, push press)- rest 1 min -1 min AMRAP:
Strict pull-ups- rest 1 min –
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– Score = total reps & cals combined
ACCESSORY
3 Super sets:
15-20 Side delt raises
20 top-down bent over KB rows
– rest 90 secs –
