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

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