WOD NOTES
Shoulder hypertrophy training day.
Fitness
Dynamic prep
Indian clubs x 20’s
Super nova rear delts x 2 minutes
Part one:
3 sets
Strict shoulder press x 10 + band pull apart x 20
Rest 2 minutes
Part two:
3 sets
DB alternating Z press x 16 + Trap 3 raises x 6 (w/pause)
Rest 2 minutes
Part three:
4 x 90 second rounds
15/12 Calorie Assault Bike
Sand bag carry x AMRAP
Rest 3 minutes
Performance and Sport
Dynamic prep
Indian clubs x 20’s
Super nova rear delts x 2 minutes
Part one:
3 sets
Strict HSPU max reps + band pull apart x 20
Rest 2 minutes
Part two:
3 sets
DB alternating Z press x 16 + Trap 3 raises x 6 (w/pause)
Rest 2 minutes
Part three:
4 x 90 second rounds
20/15 Calorie Assault Bike
Sand bag carry x AMRAP @125/80
Rest 3 minutes
