Friday
Warmup/Mobility) (10 mins)
Lots of shoulder circles/rotations
Pec and Rear delt stretch with band
WOD A) Wendler Bench Press: (16-18 mins): work out the following percentages using 90% of your 1RM
**4-5 Warmup sets of 5-3 reps at 40-65%**
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95% – MAX EFFORT SET
*Rest 2-3 mins between working sets
WOD B) 4 Rounds:
Single Arm KB Bench Press x 7-8 reps per arm @ 30X0 tempo (Rest 10 secs between arms)
300m Row
Max Unbroken Strict Dips – aim for 8+ reps at your current progression
-Rest 2 mins-
