WARM UP – MOBILITY
2 mins Shoulder circles/rotations
–
2 Sets:
5 KB Arm bars /side with 3 sec hold each rep
8-10 Ring rows
8-10 Pushups
8-10 Hollow rocks
WOD A
BENCH PRESS X 10
Alt. EMOM x 4 sets of each (16 mins)
1) 1-2 Rope climbs or 2-4 rope lowers
2) 10 Bench press
3) 10/7 Cal bike
4) 6-10 Ab-wheels
—
– Get into groups of 3-4 as needed and start on different stations. Bring a bike out into your area, using the inside rig only for bench press
WOD B
DEVIL MAY CARE
3 Rounds for time (10 min cap)
70 Double unders
7 Devil’s press 2 x 50/35lb
—
– Keep DU’s / skipping to less than 90 secs
ACCESSORY
3 Super sets:
10-12 DB pec flies
10-12 DB Skull crushers
10-12 DB hammer curls
– rest 90 secs –
