WARM UP – MOBILITY
8-10 mins alt. KB and banded shoulder warmups:
KB: Halos, windmills, presses etc.
Band: pull-aparts, ext. rotations, upright rows etc.
WOD A
SHOULDER PRESS X 8
Alt. EMOM x 3 sets of each (12 mins)
1) 8 shoulder press
2) 8 double DB upright rows
3) 6-12 strict dips (ring or bar)
4) 6-12 strict pull-ups (pro or sup)
—
-No racks for pressing, use a weight that you could get approx. 10 with on first round, build if needed
WOD B
NEVER RECOVER
30 secs on / 30 secs off x 4 sets of each for total reps (16 mins)
1) Echo Bike
2) Ball slams 70/40lb
3) Double unders
4) Diamond push-ups
ACCESSORY
3 super sets:
12-15 Weighted bench dips
12-15 Ring rows
12-15 lateral delt raises
12-15 bent over rear delt raises
-rest 2 mins-
