WARM UP – MOBILITY

1) 2 sets:

8-12 Box step-ups (jump up / step-downs optional rd.2)

40-60 secs Shoulder circles / rotation drills

2) 2 sets:

2-3 Banded shoulder warmup drills

8-10 Ring rows @ 2012 tempo

WOD A

3 Super sets (15 mins to complete)

8-10 /side Half kneeling DB or KB shoulder press @ 31X2 tempo

5-10 Strict pull-ups @ 31X2 tempo

– rest 1:30-2 mins between sets –

– Press with opposite arm to the leg that’s lunged forward

– Use a band for pull-ups as needed, or sub ring rows

604 at home: Sub pull-ups for table pull-ups or bent over rows

WOD B

E3MOM x 5 Sets:

8-10 UB Push press (barbell)

10-12 Box jump overs

12-15 KB swings

– 30-40 secs max. per movement, make sure you are getting at least 1 min rest between sets. Bring reps down if you aren’t

604 at home: sub barbell push press for DB/KB/ weighted object, box jumps for tuck jumps or lateral jumps over an object

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