Shoulder Stretches
Squats
Front Squats
Deadlifts
Push Ups
WOD:
Superset Bench Press & Shoulder Press together.
(12, 10, 8, 6) Men 95-135, Women 45-75
Bench Press
DB Shoulder Press (Heavy)
Then Complete 3 Rounds:
Work in pairs (One person works while the other rests)
10 reps each exercise.
All exercises are done in a consecutive pattern.
No break between movements
DB Plank Row (Each arm) + Push Up + Cleans
RidgeWOD:
Deadlift from Deficit: Work Up to 80% 1RM - 1 x 10, 1 x 8, 5 x 5, 3 x 3
Auxiliary Work:
* Sumo Deadlift High Pull with Bands (Speed Work): 2 x 10, 3 x 5, 3 x 3
* Pull Up (without dropping off the bar if possible): 3 Rounds - 2x Weighted Pull Ups, 3x Strict Pull Ups, 5x Kipping Pull Ups
* HEAVY KB Plank Row: 1 x 12, 1 x 10, 1 x 8, 1 x 6
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