Tuesday, August 31, 2021
WARM UP – MOBILITY
** Grab some light pates: 2.5-10lb’s **

5 mins shoulder warmups: circles, rotations, pec openers, down dog stretch etc.

2 Sets:
8 Cuban press w/ light plates
16-20 Alt. front and side delt raises
8-10 rear delt flies
8-10 Pronated ring rows @ 3112 tempo
8-10 Bench dips @ 3211 tempo
WOD A
(20 mins)
E3MOM x 3 Super sets:
Max reps strict pull-ups @ 31X2 tempo
16-20 Alt. Arnold press

— rest 1:30 after last interval —

3 Super sets:
Max strict dips @ 32X1 tempo

16-20 Top-down bent over rows

  • Aim for 4-6 reps minimum on pull-up and dip progressions

WOD B
FULL PULL
8 min AMRAP:
4 Double DB snatches 2 x 50/35lb

4 Burpee chest to bar pull-ups

  • Challenge yourself with the weight on the DB snatches, it shouldn’t be a super easy set of 4
    ACCESSORY
    3 Sets, easy pace
    8-10 Super delt raises
    8-10 Rear delt flies
    15-20 Banded low rows

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