WARM UP – MOBILITY

Leg swings, shoulder circles, cat/cows, iron crosses, scorpions, single leg glute bridges

2 Rounds:

5 Band Pull-aparts palms down + 5 palms up

5 Band ext. rotations palms down + 5 palms up

8-12 x Push-ups

5-6/leg x Single leg RDL (add weight w/ DB or KB in opposite hand)

WOD A

BENCH PRESS

DEADLIFT

7-8 min warm-up time – work up to 80% of 1RM Bench press & Deadlift

Then; EMOM x 10 sets (5 each alternating)

A1) 1 x Bench press @80% of 1RM across

A2) 1 x Deadlift @ 80% of 1RM across

If 80% feels “light” while warming-up, then increase to ~85% or so but all 5 reps should be the same weight, not building to a heavy 1RM.

Reps should be heavy but smooth, and with no fails.

WOD B

SUMO DEADLIFT X 10

Every 3 min x 4 sets:

10 x Sumo Deadlifts (Start at ~50-60% of 1RM DL and build as needed, these may be t’n’g)

– rest 15-20s –

15/12 x Ring Push-ups (if easy add weight, but go unbroken first, sub regular push-ups)

ACCESSORY

3 rounds NFT:

30-40 x Banded good mornings

10-12 x Dumbbell pec flys

10-12 x Dumbbell tricep rollbacks