WARM UP – MOBILITY
Dynamic shoulder / Thoracic warm-up
Green band overhead + front rack stretch
Review / Tech: Push press + warm-up for WOD A
WOD A
Every 2:30 x 5 sets:
Push press x 10, 10, 8, 8, 8
Start at a light / smooth weight for the 10s and build as needed to a heavy but quality set of 8
PUSH PRESS X 8
WOD B
UPPER BODY EMOM
EMOM x 20 (10 rounds each alternating)
1) 30s Seated dumbbell see saw shoulder press + 30s Dumbbell bench press
2) Cardio of your choice (Row, Ski, or Bike)
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Partner up with someone using the same dumbbell weight / cardio if possible and start on opposite stations.
Keep the weights moderate loading so you can keep moving through the see saw press
No score, just work at a sustainable pace
ACCESSORY
2-3 rounds: rest as needed
16-20 Alt. dumbbell bicep curls
12-15 Bent over reverse flys
20-25 Banded tricep press downs
