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
