WARM UP – MOBILITY
Quick upper body dynamic warm-up + Shoulder / Overhead / Thoracic activations
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Review and warm-up barbell push press
WOD A
Every 2:30 x 6 sets:
Push press 8, 6, 4, 4, 4, 4
Start at a moderate but smooth weight for the 8, and build each set to a heavy 4 or 4RM.
Aim to finish at least ~5-10% heavier than the 6’s last week (measure added for reference)
PUSH PRESS X 4
PUSH PRESS X 6
WOD B
SEVEN X SEVEN
Complete 7 rounds for time:
7 Push press (115/80)
7 Bar facing burpees
49 Doubleunders
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Scale BB weight so that most, if not all, sets of 7 can be completed unbroken, should be a light-moderate weight
Scale DU’s to 45-60s per round at the most.
15 min time CAP
(Try to stagger in the room to allow for bar facing burpees today, but if you dont have the space then regular burpees over the bar laterally is fine.)
ACCESSORY
2-3 rounds: rest as needed
16-20 Alt front + side delt raises
20-25 Banded face pulls
8-10 Slow controlled wall angels
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and/or Overhead & Thoracic mobility work of you choice
