WARM UP – MOBILITY

Quick dynamic shoulder warm-ups

2-3 rounds of:

30-45s Skipping drills

Red band press / pull activations

Review /Tech: bench press and bent over rows and set up/warm-up for WOD

WOD A

200**

Complete for time:

100 Bench press* (95/65)

(every break complete 30 doubleunders)

100 Bent over rows* (95/65)

(every break complete 15 ab-mat sit-ups)

Keep the DU’s sets to 30-45s, scale reps or to 60 singles as needed

You should be able to start with ~15-20+ of each movement with the weight you choose.

Maximum or “CAP” of 10 rounds of each movement to complete the 100 reps.

WOD B

Rest and recover from WOD A, then In remaining class time work through 2-3 rounds each:

1)15-20 Barbell bicep curls

20-30 Russian twists (plate or med ball)

– rest 60s –

2) 15-20 Dumbbell pull-over / tricep extensions (lay w/ upper back across your bench)

15-20 KB/DB oblique side bends /side

– rest 60s –

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