WARM UP – MOBILITY
** Grab a set of 5-10lb plates **

5 mins Shoulder burners & stretches

2 Sets:
16-20 Alt. Front & side delt raises
8-10 Rear delt flies
8-10 Plate shoulder press / down dog HSPU’s
4 Inch worms w/ 3 sec face-down hollow hold each rep / 8-10 leg lifts + 10 sec seated L-hold

WOD A
A1) E3MOM x 3 Super sets:
8-12 Handstand push-ups

8-12 Ab-wheels

  • HSPU’s should be UB first round, reps can be strict or kipping
  • Use a BB with light plates if you don’t have an ab-wheel

A2) E3MOM x 3 Super sets:
15 DB push press

20-30 secs L-sit/tuck

  • Push press should be UB each round
  • L-sit can be done on parallettes, rings, benches, or from floor

WOD B
HURRICANE
15 min AMRAP:
12/9 Cal row, ski, or 10/7 Cal bike
9 Pull-ups
6 Dips

ACCESSORY
3 Sets:
10-12 Powell raises /side
10-12 Upright rows /side

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