WARM UP – MOBILITY
Quick shoulder circles warm-up
Banded pull-aparts, rows, pec circles/stretch etc.
Push-up + Down dog ladder 1-5
WOD A
BENCH PRESS X 5
BENT OVER ROW X 8
4-5 min to warm-up to starting weights then:
Every 90s x 8 (4 each alternating)
A1) Bench press x 5 (start a moderate but smooth set of 5 and build to a heavy set)
A2) Bent over barbell row x 8
WOD B
TEAM MAN-MAKER AMRAP
In teams of 3, complete AMRAP in 25 mins:
Count the total # of Man-makers completed by your team.

Partner 1: AMRAP Dumbbell Man-makers (45/30lbs)
Partner 2: 400m Run
Partner 3: Rest

Rotate stations in order, each time the 400m run is complete.
1 Man-maker = push-up, row R, push-up, row L, power clean, push press
Partner resting can count and record the man-makers

ACCESSORY
2-3 rounds:
15-25 x GHD Sit-ups
12-15 x DB or Plate Reverse Fly
8-10/leg x Single leg RDL (light KB or DB in opposite hand)