Tuesday, 27 February, 2018

WARM UP – MOBILITY
Lots of shoulder circles/rotations – get ’em burning!

2 Rounds:
10 Banded Whippets
10-15 Band Pull-aparts
10-15 Banded Upright Rows
10 Ring Rows
10-15 Push-ups

WOD A
Weighted pull-up x 5
Close grip bench press x 10
E3.5MOM x 3 Sets:
5 Weighted Pronated Pull-ups
-Rest 20-30 secs-
10 Close Grip Bench Press

Build to establish a max in both – aim for 60-70% of 1RM Bench

WOD B
3 Giant Sets:
12-15 DB Arnold Press
15-20 Banded Face Pulls
10-20 Ring Push-ups – UB
20 Alt. DB Upright Rows
-Rest 2 mins-

-Everyone start on Arnold Press & move in order, stagger behind partners in groups of 2-3
-Perform each exercise back to back, resting no more than 10 secs between

WOD C
4 Super Sets:
12-15 DB French Press
12-15 Barbell Bicep Curls
-Rest 90 secs-

ACCESSORY
3 sets:
10-12 DB Pec Flies
2-3 Crossover Pylo exercises after each set of flies

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