WARM UP – MOBILITY
2 rounds w/ red band, 10-15 reps per movement:
Pull-aparts
Bent over rows
BTN press
Chest press (hook band around a post)

Tech WOD A movements

WOD A
1) E3MOM x 3 super sets:
10 BTN BB press
15 DB bent over reverse flies

—REST/TRANSITION 5 MINS—

2) E3MOM x 3 super sets:
15 DB bench press
10 Pendlay rows

-Get into groups of 2-3 and stagger by a minute each

WOD B
STIR FRY
12 min AMRAP:
4 Burpee box jumps 24/20″
6 Chest to bar pull-ups
8 Toes to bar
10 SA OH DB lunges 50/35lb (5L/5R)

ACCESSORY
1) Crossover plyo

2) 3 sets:
Max GHD paddle
15-20 Weighted sit-ups
Max Hanging L-sit or tuck hold
-rest 90-120 secs-

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