WARM UP – MOBILITY
** Grab some light plates, & a green & red band **

Green band shoulder stretches x 45 secs each position (pecs, posterior, OH, FR)

2 sets:
8-10 Super delt raises
8-10 Rear delt flies
8-10 Shoulder press w/ light plates @ 41X1 tempo
8-10 Banded pull throughs
8-10 Hollow rocks

WOD A
SHOULDER PRESS X 8
E3MOM x 4 Super sets:
8-10 Shoulder press @ 41X1 tempo

8-10 DB upright rows

  • 55-65% of 1RM shoulder press (tempo priority over weight)

WOD B
SQUID GAME
15 min AMRAP:
6 Toes to bar
9 Ring pushups
12 KB swings 24/16kg

ACCESSORY
3 Sets:
8-10 “Bus drivers” w/ 5-15lb plate
8-10 Band pull-aparts w/ 4 secs negative
Max seated L or tuck hold

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