WARM UP – MOBILITY

2 sets:

2-3 banded shoulder warmup drills

As a single arm UB KB complex:

6-8 shoulder press + 5 windmills + 10-12 bent over rows

10-15 sec HS hold on DB’s or parallettes

WOD A

ALT. KB PRESS X 16

Hold KB’s in front rack position and alternate reps for 8 per arm

(23 mins)

1) Alt. E90SECS x 3 sets of each:

1a) 6-8 Strict HSPU’s on DB’s or parallettes @ 3.0.X.2 tempo

1b) 6-8 Ring rows @ 3.0.X.2 tempo

— 5 min rest / transition —

2) E3MOM x 3 super sets:

2a) 16-20 Alt. KB press

*on last rep press both KB’s OH and walk for as long as possible

2b) 16-20 Alt. DB or plate front & lateral raises

WOD B

3-4 sets for quality:

20/16/12 Alt. DB snatches

200′ KB farmers walk

15-20 Banded 90/90 posterior flies

– DBS: try to go heavy on these, as long as you can keep moving

– FW: heavy as possible

ACCESSORY

1) 4 super sets:

12-10-8-8 DB tricep roll-back ext.

12-10-8-8 Seated hammer curls

– rest 90 secs –

2) Crossover plyo

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