WARM UP – MOBILITY
Quick banded shoulder rotations + activations (press / pull / row etc.)
—
2 rounds w/ a light KB:
10 KB halos (5/direction)
6-8 SA KB shoulder press + 4-5 KB windmills / side
12-15 KB swings
12-15 Straight leg raise to KB held over shoulders
WOD A
E2.5MOM x 5 Sets (12.5 mins)
Sets 1-4: 3,3,3,3 Shoulder press @ 75/80/85/85-90%
Set 5: AMRAP shoulder press @ 80%
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– Build to a heavy set of 3 with out hitting failure until the 5th set.
SHOULDER PRESS X 3
AMRAP SHOULDER PRESS @ 80% OF 1RM
SHOULDER PRESS
WOD B
4 X 3 MIN AMRAP’S
Complete 2 rounds for total reps completed (20 mins):
3 min AMRAP:
10/8 Handstand Push-ups
10 Russian Kettlebell swings (32/24kg)
– Rest 2 min –
3 min AMRAP:
10/8 Ring Dips
10 Toes to Bar
– Rest 2 min –
—
For big classes start 1/2 on each couplet.
Score is total combined reps across 4 x 3 min AMRAPS
ACCESSORY
2-3 sets: rest as needed
16-20 Alt. Dumbbell bicep curls
16-20 Alt. Front + Side delt raises
5 x 5 “Plyo” band pull aparts (8-10″ end range for plyo) (or Crossover reverse flys)
