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
Upright rows
Shoulder presses
Hanging L or tuck hold
WOD A
SHOULDER PRESS
SHOULDER PRESS X 8
E3.5MOM x 4 Super sets (14 mins)
10/10/8/8 Shoulder press (55/60/65-70%)
8-10 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 8!
– Light-medium weight for upright rows
WOD B
PLAY THE DELTS YOU’RE DEALT
3 Rounds for time:
60 Double-unders
15 Toes to bar
15 Double DB push press 2 x 50/35lb
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– DU’s: 60-90 secs max. or 120 singles
– PP: heavy-ish but UB or 2 sets max. first round
ACCESSORY
3-4 Super sets:
15-20 Side delt raises
16-20 top-down bent over KB rows
– rest 90 secs –
