WARM UP – MOBILITY
3-4 mins shoulder burners / openers
–
** Grab a light-ish DB and some light plates **
2 Sets:
20 Alt. front and side delt raises (light plates)
10 Rear delt flies
10 Half kneeling DB shoulder press /side (light warmup weights)
– rest 1 min –
WOD A
SEATED BTN PRESS X 10
SEATED SHOULDER PRESS X 8
E3MOM x 6 Super sets (18 mins)
Sets 1-3:
10-12 Seated BTN press
10-12 DB front delt raises
Sets 4-6:
8-10 Seated shoulder press
8-10 DB side delt raises
—
– Build as needed on all movements
WOD B
3 Sets:
2-4 Wall walks
15 Plate ground to overhead
1 Lap of rig double KB front rack carry
1 Lap of rig farmers carry
– rest 1:30-2 mins –
—
– Choose weights/progressions that are challenging but UB.
– You can switch KB’s for farmers if it allows you to go heavier
Optional Conditioning
BIKE 40 ON / 20 OFF X 10 SETS
Score the amount you hit the most (I hit 11 cals for 7 of the sets. Score = 11)
SKI 40 SECS ON / 20 SECS OFF X 10 SETS
Score the amount you hit the most (I hit 11 cals for 7 of the sets. Score = 11)
—-
Bike or ski for 10 Sets: 40 sec on / 20 secs off
– The goal is to work at a hard but sustainable pace (think 75-85% effort). Try to pick an amount of calories and hold it each set, within 1 rep either side i.e. “my goal 10 cals on the bike each 40 secs”. If you aren’t sure how many you can do, after 2-3 rounds of going reasonably hard you should know where you’re at!
