WARM UP – MOBILITY

Dynamic shoulder warm-up and activations for pressing and pulling

With a light KB warm-up some pressing, pulling, and review Turkish get-ups

WOD A

Every 90s x 8 sets: (4 sets each alternating)

1) 6-8 Shoulder press @3,1,X,1

2) 6-8 Strict pull-ups @3,1,X,1

WOD B

Every 2 min x 6 sets (3 sets each alternating)

1)10-12 Glute bridge dumbbell bench press @3,1,X,1

2) 8-10/side Parallette plank supported kettlebell rows @3,0,X,0

Heavy but don’t max out on these, keep movements smooth and stable

WOD C

In 8 min complete as many quality reps of Turkish get-ups as possible.

Choose a light-moderate weight, where you can keep moving and maintain perfect reps throughout.