WARM UP – MOBILITY
Shoulder circles / rotations
Pec openers, dip extension stretch, OH stretch on bench
–
2 Sets, 10-15 reps each:
Banded straight arm lat push-downs / lat pull-downs
Banded dip presses
Hollow rocks
Supermans
WOD A
WEIGHTED PULL-UP X 5
WEIGHTED BAR DIP X 5
EMOM x 15 mins (5 sets each):
Min 1) 5 Weighted pull-ups
Min 2) 5 Weighted bar dips
Min 3) Rest
—
– Prioritize strict movements and full ROM over weight. Perform reps at BW if needed, but add some weight if possible
– Start on different stations / share bars as needed (two people should be able to use bars in one min if needed)
WOD B
BODY BUILDER
5 Rounds for time:
10 Neutral grip DB bench press 2 x 50/35lb
10 Body rows
10 Box jump overs 24/20″
ACCESSORY
3-4 Sets:
8-12 DB bicep curls
– rest 30-45 secs –
8-12 DB tricep roll-backs
– rest 1:30-2 mins –
