Monday, 4 December, 2017
WARM UP – MOBILITY
2 Rounds:
5 KB Halos each direction
5 KB Windmills each side
5 KB Arm Bars each side
10-15 Banded Ext. Rotations per side (green theraband, standing on band 90/90 position)
WOD A
A1) E3MOM x 3 Super Sets:
8-10 Wide Seated DB Shoulder Press
10-12 Side Delt Raises
—REST 3 MINS—
A2) E3MOM x 3 Super Sets:
8-10 DB Upright Rows
10-12 Bent Over Rear Delt Flies
WOD B
Bells, Cals & Balls
3 Rounds of 90 secs per station for max reps, rest 90 secs between rounds:
DB Shoulder To Overhead 2 x 50/35lb
Row Cals
Ball Slams 40/30lb
—
-Start on any station and move in order
ACCESSORY
Crossover Plyo
