WARM UP – MOBILITY
** Everyone needs a red band, barbell & a bench or box for seated press **
1) 6-8 mins:
Banded dislocates, OH raises, BTN press, bicep curls etc.
+ Pec openers, overhead bench/box stretch etc.

2)
Tech and practice a set of seated BTN press (clean to back rack position and then sit to bench/box)
Tech rear delt flies and bent over rows
WOD A
Alt. EMOM x 4 sets (16 mins)
1) 8-10 Seated BTN press
2) 12-15 Bent over rear delt flies
3) 10-12 Double KB or DB bent over rows
4) Rest
WOD B
Alt. EMOM x 4 sets (16 mins)
1) 8-10 Weighted or banded push-ups
2) 12-15 Lateral delt flies
3) 10-12 Barbell bicep curls
4) Rest

– Red or green band wrapped around shoulders for banded push-ups – these can be done from knees also

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