Monday – Press/Upper

 

Warmup/Mobility)

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”

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