WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 7AM **
1) 3-5 mins shoulder circles, rotations, swings, pec openers etc.

2) 2 sets:
20-30 sec arm bar hold per side
30-40 secs overhead stretch (hands on couch or a table)

3) Warmup 1-2 sets of 6-8 reps of each WOD A movement
WOD A
E3MOM x 5 super sets:
10-15 Incline floor press
10-15 Upright rows

– Reps can be single or double arm
WOD B
D12
12 min AMRAP, steady pace, focus on rep quality
12 Renegade rows (6 per side)
12 Sumo deadlifts
12 “KB” swings

– Use a DB, KB or bag or weights for rows and swings. You may use a barbell for sumo deadlifts if you want / have one. Weight shouldn’t be heavy though, sets of 12 should be unbroken.

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