WARM UP – MOBILITY
(8-10 mins)
Banded shoulder warmups
Pull-up warmups
Seated pike stretch
WOD A
Z PRESS X 6
Barbell press from a seated “L” position
WEIGHTED PULLUP X 4
E3MOM x 4 sets:
8-8-6-6 Barbell Z press
-rest 20-30 secs-
6-6-4-4 Weighted pull-ups
—
-Scale pull-ups to BW, or jumping negatives
WOD B
HANDS IN THE AIR LIKE YOU JUST DON’T CARE
3 rounds for total reps:
1 min rope climbs
-1 min rest-
1 min DB push press 2 x 50/35lb
-rest 1 min-
1 min Ball slams 70/40lb
-rest 1 min-
—
-Start on any station and move in order
ACCESSORY
1) 3 super sets:
10-12 lateral raises
10-12 bent over rear delt raises
10-12 upright rows
20-25 banded face pulls
-rest 90 secs-
2) Crossover Plyo
