WARM UP – MOBILITY
2 sets, 10-15 reps of each:
Band dislocates
Supinated band pull-aparts
Band pec flies
Band face pulls
SA Plate/DB external rotations off knee
Incline Barbell press
WOD A
RAIDERS OF THE LOST ARMS
Alt. E2MOM x 3 sets of each:
1) 15-20 Incline bench press
2) 15-20 Incline bench DB or KB rows
—
– Use a 20″ box + 1 rubber mat for incline bench. Same set-up for rows
– Use weights that you can do 20 reps with on your first set
– Record weight used for bench press
—
604 At Home:
– Floor press or incline floor press (prop your upper back with some firm cushions etc.)
– Standing bent over rows with a 45-ish degree torso angle for incline bench rows
WOD B
THE LAST BRO-SADE
4 rounds of 4 mins on / 1 min off:
15/12 Cal row buy-in, then AMRAP:
5 Strict dips
5 Ball slams 40/30lb
5 Box jumps 30/24″
—
– Pickup where you left off each new round for one big score at the end
– Row should be less than 60 secs, scale cals accordingly
– Dips can be ring or bar today
—
604 At Home:
– 45-60 secs “cardio exercise of choice
– Sub chair dips (add weight on lap or bring reps up if needed)
– Weight ground to overhead for ball slams
– Tuck jumps for box jumps
