WARM UP
Band shoulder stretch: anterior, posterior x 60 secs each
Band pull-aparts + pushup drills
Band pull-aparts + pushup drills
WOD A
4 Rounds (5 min warmup + 15 min cap to complete)
6 Bench Press – 2 secs pause on chest
-Rest 10 secs-
12 Upright Barbell Rows
-Rest 10 secs-
12 Crossover Symmetry W’s
-Rest 90 secs-
-Rest 10 secs-
12 Upright Barbell Rows
-Rest 10 secs-
12 Crossover Symmetry W’s
-Rest 90 secs-
Use the same weight across all 4 sets for Bench & Rows
WOD B
Row – Swing – Pushup
15 min AMRAP
200m Row
15 Russian KB Swings 24/16kg
15 Pushups on DB’s (Scale to 10 if needed)
