Monday, 27 March, 2017
WARM UP – MOBILITY
Shoulder circles & pec openers
Banded shoulder warmup and pushup drills
WOD A
BENCH PRESS
15 mins to build to a heavy or 1RM Bench Press
WOD B
DEAD MAN’S CHEST
5 Rounds for time:
9 Bench Press @ 60% of WOD A
15 Ball Slams 40/30lb
21 Calorie Row
—
Partner up and wait for partner 1 to finish ball slams before partner 2 starts
ACCESSORY
3 Rounds:
10-12 DB Pec Flies @ approx. 10% of 1RM each hand
2-3 Crossover Plyo exercises
20-25 Banded tricep pressdowns
