WARM UP – MOBILITY
Band & KB shoulder warmup + core warmupWOD A
STABILITY BAR PRESS X 6
Add weight by hanging green bands + plates or KB’s, and/or chains
3 tri-sets:
6-8 Stability bar press + ME OH hold on last rep
8-10 Incline DB rows @ 30X2 tempo
12-15 Lateral raises
-Rest 2 mins-WOD B
BENCH PRESS X 8
3 tri-sets:
12/10/8 Bench press
12/10/8 DB upright rows
12-15 Banded face-pulls
-Rest 2 mins-WOD C
3 super-sets:
100′ carry w/ 1 KB OH & 1 Farmers L&R
5×5 Banded plyo low rows
-rest 1:30-2 mins-

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