Saturday, 23 December, 2017

WARM UP – MOBILITY
Shoulder circles, bench shoulder/thoracic opener
Banded ext. rotations, rows & BTN presses

WOD A
A1) E3MOM x 3 Super Sets:
10 Seated BTN Shoulder Press
15 Bent Over Rows

—Rest 3 mins—

A2) E3MOM x 3 Super Sets:
12 Seated Wide DB Shoulder Press
12 Bent Over DB Rows

WOD B
HEARTS DON’T BREAK AROUND HERE
For time:
50 Box Jumps 24/20″
40 Wallballs 30lb – 10′ / 20lb – 9′
30 Chest To Bar Pullups
20 Ring Dips
10 DB Thrusters 50/35lb

ACCESSORY
3 Super Sets:
10 Single Arm DB Upright Rows
20 Alt. DB Front Raises
-Rest 90 secs-

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