WARM UP / MOBILITY
Quick shoulder circles warm-up
Red band dislocates / pull-aparts / overhead presses
Push-ups / Down dog / Scorpion stretch
Red band dislocates / pull-aparts / overhead presses
Push-ups / Down dog / Scorpion stretch
WOD A
NARROW GRIP BENCH PRESS X 10
Hands 8-10″ apart
In 15 mins complete 4 sets of 8-10 narrow grip bench press. Rest ~2min between working sets.
Start first working set at 50-55% of 1RM Bench press (or at 5RM strict press) and make small jumps only as needed from there.
Record best set of 10, but if your last working sets drop to 8-9 reps thats ok.
Start first working set at 50-55% of 1RM Bench press (or at 5RM strict press) and make small jumps only as needed from there.
Record best set of 10, but if your last working sets drop to 8-9 reps thats ok.
WOD B
E90s x 8 (4 sets each alternating):
B1) 8-10 x Seated Dumbbell press (3,1,X,2)
B2) 8-10 x C2B Body Rows (@3,1,X,2) (alternate pronated/supinated grip each round)
—
Leave the barbells set up on the J-cups from the bench press for the body rows. Scale to an angle (bar height) that allows the chest to touch the bar for the 2s holds but is challenging for the 8-10 rep range.
Stick to the tempo on both movements.
B1) 8-10 x Seated Dumbbell press (3,1,X,2)
B2) 8-10 x C2B Body Rows (@3,1,X,2) (alternate pronated/supinated grip each round)
—
Leave the barbells set up on the J-cups from the bench press for the body rows. Scale to an angle (bar height) that allows the chest to touch the bar for the 2s holds but is challenging for the 8-10 rep range.
Stick to the tempo on both movements.
WOD C
TABATA BURPEES & BALL SLAMS
Complete 8 rounds for total reps:
20s x Max Burpees
10s rest
20s x Max Ball Slams (30/20lb)
10s rest
—
Partner up and alternate on the slam balls if needed. You may start on either movement.
No pacing, go all out on every round!
20s x Max Burpees
10s rest
20s x Max Ball Slams (30/20lb)
10s rest
—
Partner up and alternate on the slam balls if needed. You may start on either movement.
No pacing, go all out on every round!
Optional / Accessory
3 rounds NFT:
Accumulate 30-40s L-sit (or tuck sit) on parallettes or rings
20/side x KB/DB side bends (Heavy)
30s KB arm bar hold (Light/Moderate)
Accumulate 30-40s L-sit (or tuck sit) on parallettes or rings
20/side x KB/DB side bends (Heavy)
30s KB arm bar hold (Light/Moderate)
