WARMUP/MOBILITY
(15 mins total)
Shoulder circles / rotations
—
2 Rounds w / green band:
30-40 secs pec stretch per side
30-40 secs rear delt stretch per side
—
Red band shoulder warmup; ext. rotations, rows, pull-aparts, alt. with sets of pushups and bench dips
WOD A
Bench Press x 3
Bench Press E2MOM x 6 sets @ 31X1 tempo:
Sets 1&2: 5 reps @ 60 & 65%
Sets 3&4: 4 reps @ 70 & 75%
Sets 5&6: 3 reps @ 80 & 85%
WOD B
3 Rounds:
10-12 Incline DB Bench Press (12″ box + 1 rubber mat)
—Rest 30 secs—
10-12 Pronated Bent Over Barbell Rows
—Rest 30 secs—
WOD C
3 Rounds:
8-10 Powell Raises @ 4010 tempo
Crossover Plyo 90/90 (3 sets of 5 reps per round)
