WARM UP – MOBILITY

* Grab a warmup set of DB’s and a KB *

2 sets:

60 secs easy row or bike

Dynamic shoulder circles/openers

Band shoulder warmups

10-15 Light DB Arnold presses

10-15 Light KB swings

WOD A

I’LL BE BACK

5 sets (15 mins)

In 2 minutes, complete:

10 DB Arnold press (standing)

15 KB swings

AMRAP calorie row or bike in remaining time

– rest 60 secs between sets –

– Use weights that you can go UB with

– Score = total cals

WOD B

DEATH BY THE DEVIL

Complete as many rounds as possible:

On the first minute complete: 1 Devil’s press 2×50/35lb

On the second minute complete 2 Devil’s press

Continue until you can not complete the required work within the minute.

Your score is your last completed round # + completed reps in your last round

** One you’re done / in the remaining time in class, work through:

2-3 sets:

10-20 Banded upright rows

10-20 Band pull-aparts

10 BTN band presses

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