Saturday, 15 October, 2016

WARM UP – MOBILITY

6-8 mins Band shoulder ROM drills alt. with pushup drills

WOD A

BENCH PRESS X 10
5 Super Sets E3MOM:
10 Close Grip Bench Press @ 60-65%
10 DB Pec Flies – light, roughly 10% of your 1RM bench per hand

WOD B

OPEN WOD 11.2
15 min AMRAP:
9 Deadlifts 155/100lb
12 Hand Release Pushups
15 Box Jumps 24/20″

ACCESSORY

3-4 sets:
15-20 GHD Hip Extensions
10 Front + 10 Side + 10 Rear Delt Raises, UB