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

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%

– 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 –

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