WARM UP – MOBILITY
Green band shoulder stretches
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2 sets:
2-3 red band shoulder warmups
Push-up warmups
WOD A
E4MOM x 4 super sets:
15/12/10/8
Bench press
Single arm DB/KB rows per side
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Start at approx. 40-50% of 1RM bench and build as needed
WOD B
IT’S COMING HOME
15 min AMRAP:
5 Strict pullups
10 Plate ground to overhead 55/35lb
5 Strict dips
10 Box jumps 24/20”
