Monday – Press/Upper



Shoulder Circles/Rotations

Banded Shoulder Stretch 30-40s each: anterior, posterior, overhead


WOD A) 4 Alt sets e90secs (11.5 mins):


1) 10-12 Arnold Press – weight should be challenging but not a 10RM!

2) 10-12 Ring Rows – alternate between supinated and pronated each rep


WOD B) 3 Rounds for time:

750m Row

15 Ball Slams 40/30lb

15 Box Jump Overs 24/20”

-Rest 2 mins between rounds-


WOD C) Crossover Symmetry “Recovery”