WARM UP – MOBILITY
** Grab a red band, a pair of light-ish DB’s, & a BB **
Shoulder circles, rotations, & pec openers
Banded shoulder warmups & push-up / dip warmups
Tech / warmup a set of DB bench @ tempo, & BOR
WOD A
Every 3 min x 4 Super sets (12 mins)
8 x 1 & 1/4 DB Bench press w/ 4 secs negative
12 Bent BB over rows
- Build as needed, but focus on tempo!
WOD B
THE PUMP IS REAL (GOOD)
1) 7 min AMRAP:
7 Riing dips
7 Plate ground to overhead 55/35lb
21 Double-unders
- rest 2 mins –
2) 7 min AMRAP:
7 Ring push-ups
7 KB swings 32/24kg
7 Box jumps 24/20″
- Score – total reps combined across both AMRAP’s
ACCESSORY
3 Drop sets:
8-8-8 Double DB hammer curls
- rest 30 secs –
8-8-8 Double DB skull crushers - rest 2 mins –
