Warm-up
3 rounds
15 standing lateral raise (small plates)
:30 handstand hold
:30 dead hang from pull-up bar
Lifts
Seated Dumbbell Strict Press (75° incline)
5×12
Partial Lateral Raises
3×20
Wide Grip Upright Row
4×15
Chest Supported Rear Delt Fly
3×15-20
Chest Supported Rear Delt Fly Details
Keep your chin tucked and don’t raise your arms too high to avoid activating the traps. When you keep your arms from going as high, you should feel the rear delts activating better, and you should be able to increase the weight. Don’t be afraid to let the arms go down the body, making more of an “A” than a “T” if you feel that engages the rear delts better. Keep your arms as straight as you can on the way down, and don’t swing to bring them back up. Find the optimal position for you, then blow your shoulders up!
Narro Grip Dips
15-12-9
Metcon
21-15-9
Push-Press 95/65
60 Double Unders
Metcon Details
This is a light sprint workout meant to be unbroken and under 4 minutes.
THE WODSMITH 
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