Tuesday, 5 July, 2016
WARM UP – MOBILITY
2-3 mins cat/cows, thoracic rotations, down dog, hip circles on all-fours

Activation:
10 Single leg good-mornings per side
10 band pull-aparts
10 alt. single leg glute bridges per side with 3 secs pause
10 band pec flies and chest presses (red band wrapped around a post)
30 secs side and front planks

WOD A
BENCH PRESS X 20
DEADLIFT X 20
Alt. E2MOM x 8 sets (4 sets each)

1) Bench Press (try to mix your grip: strongest/medium grip set 1, alt. wide and narrow sets 2-4)
2) Deadlift (try to use hook grip for these)

-Perform all sets of both lifts at 50% of your 1RM – reps should all be UB
-Set 1: 20 reps, Sets 2, 3 & 4 10 reps
WOD B
PIRATES OF THE CARIBBEAN
12 min AMRAP
15/12 Ring Pushups
15 KB Swings 36/28kg (must be able to go UB for first couple of rounds)
16 Alt. Reverse Goblet KB Lunges 36/28kg
ACCESSORY
3 Rounds:
15-20 GHD Hip Extensions
10-12 Seated OH Tricep Extensions
30-40 secs Heavy Weighted Plank

Crossover Recovery