-Warm Up-

3 rounds

 

1 min jump rope

10 shoulder openers

5 table tops

20 mountain climbers

6 push-ups

 

-Strength-

 

Body Builder Complex

 

5 sets Superset :

 

5 seated DB press

5  standing Arnold Press

5 DB Flys

 

 

-WOD-

 

EMOTM 10

 

A. 35 doubles

B. 7 HSPU

 

Rest 2 minutes

 

EMOTM 10

 

A. 12/8 cals bike

B. 4 deads