WARM UP / MOBILITY

Dynamic hip / hamstring / midline warm-up
10 x Single leg good mornings w/ 10s hold on last rep /side
Banded shoulder warm-up
Red band pull aparts, banded circles, pec stretch w/ band on rig upright.

WOD A

Deadlift X 3

15 min to establish a 3RM (touch and go) Deadlift

WOD B

The Powerhouse
5 rounds for score: (20 min)
Against a 2 min clock complete:
5 Bench press (Build to a heavy 5 / 5RM)
15 Unbroken Kettlebell swings (your choice)
Row sprint for max calories in remaining time
– Rest 2 min between rounds –

Your score for this workout is:
You best 5RM Bench press (Lb) + KB weight used for 15 UB Swings (Kg) + Total calories rowed across the 5 rounds.
– Record 5 RM bench press as a separate score as well.

Bench Press X 5