DATE – Wednesday

 

Warm-up/Mobility) (8-10 mins)

Band dislocates & pull-aparts

Shoulder stretch with band on pullup bar:

Anterior & Posterior x 30 secs each

Overhead, both hands at once x 60 secs

 

WOD A) Shoulder Press (17 mins):

2×5 @ 70-75%

2×4 @ 75-80%

3×2 @ 80-85%

All sets @ 31X2 tempo

 

WOD B) Alt. EMOM x 8 mins:

 

1) 8-10 Close Grip Bench Press @ 60-65% of 1RM – focus on moving the bar fast

2) 8-10 Barbell Rows – alternate pro/supinated each set

 

WOD C) 2-3 sets (Optional):

 

Tricep pull-downs x 20-30 reps

GHD Situp x 10-20 reps

Russian Twist x 20-30 reps holding a plate or kb

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