Saturday, 11 March, 2017

WARM UP – MOBILITY
Dynamic joint warm-up + stretch
Band pull aparts, pec circles, flys
Post or floor pec stretch

Review bench press technique

WOD A
BENCH PRESS X 5
Every 2:30 min x 5 sets: 5 bench press (start at 50-60% of 1RM and build to a heavy 5)

WOD B
DOUBLE TABATA: AIR SQUATS & PUSH-UPS
Complete 8 rounds of: (8 min)
20s Air squats
10s rest
20s Push-ups
10s rest

Score is ‘lowest’ # of squats & push-ups combined.
eg. If your lowest set of squats was 15 and your lowest push-up set was 8, then your score is 23.

Rest 4 min

WOD C
DOUBLE SLAMMIN’ BURPEE
AMRAP in 8 min:
40 Doubleunders
20 Ball slams (30/20lb)
10 Burpees