WARM UP – MOBILITY

5 mins Shoulder burners & stretches

2 Sets, 8-12 reps each:
Side delt raises
Front delt raises
Rear delt flies
Red band shoulder press
Hollow rocks

  • rest 30-45 secs –

WOD A
SHOULDER PRESS
18 mins to build to a heavy 1 rep or 1 new rep max shoulder press
Suggested building:
1-2 sets: 8-10 reps (40-50%)
2 sets: 5-7 reps (55-65%)
2 sets: 2-4 reps (70-80%)
2-3+ sets: 1 rep (85-100%+)

WOD B
HALF YOKED PRINCE
15 min AMRAP:
5 Strict pull-ups
10 Ring push-ups
15 KB swings 24/16kg

ACCESSORY
2-3 Sets:
16-20 Top-down side delt raises
16-20 Top- down rear delt flies
12-15 Banded lat pull-downs w/ 4 secs negative

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