WARM UP – MOBILITY
2 Sets, 10-15 reps each:
Light plate or DB pec flies
Banded ext. rotations /side
Scap pushups / pushups
Ring rows
Air squats
WOD A
(21 mins)
1) E3MOM x 3 Sets:
Max reps strict pullups @ 31X2 tempo
– rest 15-20 secs –
12-15 Neutral grip DB Bench press
— rest a 3 min interval between 1&2 —
2) E3MOM x 3 Sets:
Max reps strict dips (bar or rings) @ 32X1 tempo
– rest 15-20 secs –
12-15 DB bent over rows
—
– Use a pullup & dip progression that you can get at least 4-6 reps with, or ideally 8-10+ in your first set.
WOD B
TRI SO HARD
10 min AMRAP:
6 Weighted pushups 45/25lb
9 Plate ground to overhead 45/25lb
12 Wallballs 20/14
ACCESSORY
3 Super sets:
10-12 DB French presses
10-12 SA Concentration curls /side
– rest 90 secs –
