WARM UP – MOBILITY
Quick dynamic shoulder circles to get blood flow
30-40 secs pec stretch against post, bench lats & tri’s / overhead stretch
—
2 Sets with light plates or DB’s, 8-10 reps each:
Side raises
Front raises
Reverse flies
Upright rows
Shoulder presses
Supermans
Hollow rocks
WOD A
E3MOM x 5 Sets (15 mins)
Sets 1-4: 5 Shoulder press 65/70/75-80%
** Superset sets 1-4 with: 8-10 DB upright rows
Set 5: AMRAP shoulder press @ 70%
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– No hitting failure on presses until the 5th set!
– Light-medium weight for upright rows
SHOULDER PRESS
SHOULDER PRESS X 5
AMRAP SHOULDER PRESS @ 70% OF 1RM
WOD B
THE WALL WALKING SUMO DEAD
E3MOM x 5 sets:
250/200m Row or Ski
1-3 Wall walks
10 Sumo deadlift high-pulls
—
– Row should be approx. 1 min
– If you are only able to do 1 wall walk, hold HS position for 5-10 secs
– Pick a weight that you can go UB with on SDHP – building if needed (score = weight used)
ACCESSORY
3 Super sets:
12-15 SA half kneeling DB press /side
15-20 Lateral delt raises
5×5 Plyo Crossover reverse flies
– rest 1:30-2 mins –
**Light weights here, just get the reps in
