WARM UP – MOBILITY
Quick dynamic shoulder rotations and banded activations
Bench/Box overhead stretch
Review WOD A movements
WOD A
Every 4 mins x 3 supersets:
16-20 Alt. top down seated dumbbell shoulder press
16-20 Alt. Front / Side delt raises (light DBs or plates)
12-15 Banded/Dowel hollow lat push downs
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DB press: neutral grip – use same or similar weight to lasts weeks tempo reps
Lat push downs: from L-seated to hollow w/ straight arm lat press down to hips
WOD B
PARTNER ROW & BBJO INTERVALS
With a partner of similar abilities complete AMRAP in 20 min:
Row 350/300m
8 Burpee box jump overs (24/20″) (facing the box Open standard)
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– Alternate full rounds only.
– Score total rounds completed (between you and your partner) + extra reps (Every 50m = 1 rep)
– Scale row/reps so that rounds are under 2 mins
ACCESSORY
2-3 sets:
8-10/side Bench supported bent over rows (heavy KB or DB)
12-15 Pec flies (light DBs or Plates)
15-20 Banded face pulls
– rest as needed between sets
