WARM UP – MOBILITY

*Grab a set of DB’s or KB’s*

(Quick 5-7 mins)

2 Sets, 8-10 reps each:

Banded dislocate + whippet

Band bent over rows

Push-ups

Demo WOD A movements, half the class start on A1, half on A2

WOD A

“WITCHCRAFT WEDNESDAY”

(19 mins)

A1) E2MOM x 4 sets:

12-15 DB key press (build as needed)

— rest 2-3 mins —

A2) E2MOM x 4 sets:

12-15 Bent over KB rows (build as needed)

WOD B

E3MOM x 3 super sets (9 mins)

8-12 DB Arnold press (standing)

8 Lateral delt raises

8 Front delt raises

8 Bent over rear delt raises

*light plates or DB’s for delt raises

WOD C

4 sets (9 mins)

30 secs BB Bicep curls

– 15 secs rest –

30 secs Push-ups

– 60 secs rest –

– You can play with your push-up progression and can change the progression round to round if you want e.g. banded, weighted, plyo, close grip etc.

– You can add / subtract weight on curls as needed

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