WARM UP – MOBILITY

(8-10 mins)

Shoulder circles / rotations

Banded pec & back warmups

WOD A

(25 mins)

1) E3.5MOM x 3 sets:

6-8 x 1 & 1/4 Incline DB bench press w/4 secs negative

Max ring push-ups -2 or 3 (aim for 6-8+)

– Use 12″ box + 1-2 rubber mats for incline

— rest 4 mins —

2) E3.5 MOM x 3 sets:

8-10 BB upright rows w/4 secs negative

12-16 Alt. top-down bent over KB rows

WOD B

HULK HOGAN

10 min AMRAP with a slamball:

10 French press 40/30lb

10 Bicep curls

10 Push-ups w/ one hand on slamball

10 Ball slams

– Push-ups on slamball can be done as a plyo push-up, or just moving hand across: 5 per side/ alternating

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