WARM UP – MOBILITY
4-5 mins Shoulder burners/circles/rotations
–
2 Sets, 12-15 reps each:
Light DB pec flies (share with someone here)
Ring rows
Bench dips
–
Get into groups of 4 for WOD and bring out a bike and rower in your area.
WOD A
Alt. EMOM x 4 sets each (16 mins)
1) 10/7 Cal bike
2) 1-3 Rope climbs
3) 12/9 Cal row
4) 8-10 Strict dips
—
– Keep each exercise under 40 secs
– Try for legless rope climbs and weighted dips if you are strong enough
WOD B
E3.5MOM x 3 Super sets (10.5 mins)
8-10 Incline DB bench @ 42X1 tempo
15-20 Seated banded high to low rows
ACCESSORY
3 Sets:
8-10 Double DB hammer curls @ 40X2 tempo
– rest 30-45 secs –
8-10 DB French presses @ 40X2 tempo
– rest 1:30-2 mins –
—
– Curl both DB’s at the same time for hammer curls
