WARM UP – MOBILITY
** Grab a red band & a box **
2-3 mins Shoulder burners, band dislocates
–
2 Sets:
8-10 Banded lat pull-downs @ 30X2 tempo
10-15 Band tricep press-downs
8-10 Ring rows @ 30X2 tempo
8-10 Plank up-downs
8-10 Box step-ups
8-10 Scap pull-ups / beat swings
WOD A
COLD HEART – RX+
15 min AMRAP:
4 Bar muscle ups
8 Hand release push-ups
16 DB Box step-ups 1x50lb – 24″ / 1x35lb – 20″
—
DB can be held anywhere
COLD HEART – RX
15 min AMRAP:
8 Pull-ups
8 Push-ups
16 DB Box step-ups 1x40lb – 24″ / 1x25lb – 20″
—
DB can be held anywhere
WOD B
3-4 Super sets:
8-10 SA Neutral grip DB bench press /side
8-10 SA bent over DB or KB rows /side
– rest 90 secs –
ACCESSORY
3 Super sets:
10-12 DB French press
12-15 Banded tricep press-downs
– rest 60-90 secs –
