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

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