WARM UP – MOBILITY
Dynamic shoulder warm-up and activations for pressing and pulling
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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
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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.
