WARM UP – MOBILITY
Quick dynamic shoulder circles to get blood flow
30-40 secs pec stretch against post, bench lats & tri’s / overhead stretch
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2 Sets with light plates or DB’s, 8-10 reps each:
Side raises
Front raises
Reverse flies
Upright rows
Arnold presses
20 secs Hanging L or tuck hold
WOD A
E3MOM x 5 Sets (15 mins)
Sets 1-4: 4 Shoulder press 70/75/80-85%
** Superset sets 1-4 with: 10-12 side delt raises
Set 5: AMRAP shoulder press @ 75%
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– No hitting failure on presses until the 5th set!
– Light-medium weight for upright rows
Shoulder Press
Shoulder Press x 4
AMRAP SHOULDER PRESS @ 75% OF 1RM
WOD B
The Odd Squad
7 Rounds for time:
3/2 Bar muscle ups
5/4 Strict handstand pushups
9 Box jump overs 24/20″
—
– Scale BMU to CTB pullups, COB, banded etc.
– Reduce ROM on HSPU or switch to pike
ACCESSORY
3-4 Super sets:
8-10 Bus driver front delt raises
8-10 DB upright rows
5×5 Crossover plyo reverse fly
– rest 60-90 secs –
