WARMUP/MOBILITY
2 rounds
15 ball slams
8-10 scap pullups
8-10 scap pushups
KB arm bar – 3 UB reps per arm with 5s hold each rep
15 ball slams
8-10 scap pullups
8-10 scap pushups
KB arm bar – 3 UB reps per arm with 5s hold each rep
WOD A
Alt. e90secs x 5 sets each
4 bench press @ 31X0 tempo
6 pronated bent over rows @ 30X1 tempo
4 bench press @ 31X0 tempo
6 pronated bent over rows @ 30X1 tempo
Bench Press x 4
WOD B
Alt. EMOM x 15 mins (5 sets each)
1) 8-10 banded pushups or regular pushups
2) 5-10 chest to bar pullups or regular pullups
3) 14 alt. DB walking lunges – by sides
1) 8-10 banded pushups or regular pushups
2) 5-10 chest to bar pullups or regular pullups
3) 14 alt. DB walking lunges – by sides
Accessory
Crossover plyo
Couch & pidgeon stretch
Couch & pidgeon stretch
