DATE – Monday
Warm-up) 10-12 reps Band pull-aparts:
Chest height pro/supinated
External rotation pro/supinated
Overhead Press
Dislocates
Mobility) Pec stretch led on ground – 90 secs per side
WOD A) (15 mins) Close Grip Bench Press: 4-5 x 3 reps @ 80%+ of 1RM
**If you want to try Bar Muscle Ups during the WOD but don’t have them yet then practice them instead of doing Bench Press**
WOD B) 3 Rounds for time:
500m Run
7/5 Bar Muscle Ups – OR – 10-15 Chest to Bar or regular Pullups (No more than 2 sets on first round)
10 Shoulder to Overhead 155/100lb (Pick a weight that will take you no more than 2 sets throughout the workout)
