WARM UP – MOBILITY
** Grab a skipping rope, red band **2 Sets:
45-60 secs Skipping
Banded shoulder warmups & shoulder stretches
Push-up warmups

Tech WOD A movements

WOD A
E3MOM x 5 Super sets:
20-40 Double unders
10-12 Incline DB bench press
8-10 Ring rows w/ 3 secs negative

– Keep DU’s to 30-45 secs
– Choose weights that are challenging but UB

WOD B
1) 3 Super sets:
10-12 DB tricep roll-backs
10-12 DB hammer curls
– rest 90 secs –

2) 3 Super sets:
8-10 BB bicep curls
8-10 BB skull crushers
– rest 90 secs –

ACCESSORY
3 Super sets:
15-20 Lat pull-downs
15-20 Band pull-aparts
– rest 60 secs –

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