WARM UP – MOBILITY
** Grab a light DB, & a green & red band **
Green band shoulder stretches: pecs, posterior, front rack
Hip openers / squat warmup
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Tech/warmup some reps of WOD movements
WOD A
LETTUCE TURNIP THE BEET
7 Rounds of: 2 mins on / 1 min off (20 mins)
4 Burpee box jumps 24/20″
6 Pull-ups
8 SA DB thrusters 50/35lb
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– Pickup where you left off the previous round for total rounds + reps
– Split DB thrusters 4 per side
WOD B
3 Giant sets:
15-20 Banded shoulder press
20 Alt. front and side delt raises
15-20 Bent over rear delt raises
– rest 90 secs –
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– Step on band for shoulder press
