WARM UP – MOBILITY
Green band stretches x 30-45 secs each:
Upper body: pecs, posterior, lats

Lower body: p-chain, hip flexor lunge

Warmup some ring rows, pull-up progressions, & light DB reps of WOD movements

WOD A
2 CHAINZ, 3 CHAINZ, P-CHAINZZZZ
12 min AMRAP:
9 Pull-ups
12 Front rack DB lunges 2 x 35/25lb
15 DB deadlifts 2 x 35/25lb

WOD B
1) 3 Super sets:
10-12 DB or BB skull crushers
10-12 DB or BB bicep curls

– rest 90 secs –

2) 3 Super sets:
8-10 Concentration curls /side @30X1 tempo
8-10 SA OH tricep exentsions /side @30X1 tempo

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