WARM UP – MOBILITY
2-3 mins Shoulder burners
2 Sets:
Delt raises w/ light plates
Red band rows & presses
3-5 Inch worms / 6-8 down dog HSPU’s
Hollow body warmups

WOD A
E3MOM x 4 Sets:
4-8 Strict HSPU’s
4-8 Strict ring pull-ups or 10-12 Ring rows
1 round of Durante Core:
10 Hollow rocks
10 V-ups
10 Tuck-ups
10 sec Hollow hold
** bring reps down: 6-8 Int. or 3-5 Beg. **

WOD B
TIDES
25-20-15-10-5 reps for time:
Alt. DB Snatches 50/35lb
SA DB Push press 50/35lb
Knees to elbow

ACCESSORY
1) 3 Super sets:
12-15 Lateral delt raises
10-12 Upright rows

– rest 60-90 secs –

2) 3 Super sets:
10-12 DB French press
10-12 Bicep curls

  • rest 60-90 secs –

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