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
