WARM UP – MOBILITY
Quick dynamic upper body / shoulder rotation warm-up, then;
2 rounds:
12-15 Banded pull aparts
8-10 Push-up / bench dips
8-10 Ring rows / strict pull-ups
8-10 Beat swings / kipping knee or leg raise
Review bench press technique and spotting procedure
Warm-up for WOD A (ideally try to partner up on a barbell to save getting more bars/weights out, and be there to spot for your partners heavy/max sets.)
WOD A
BENCH PRESS X 3
15 mins to build to a heavy set of 3 bench press or establish a new 3RM.
Start with a few higher volume sets as you build by feel. Eg. 10, 7, 5, 3, 3, 3, 3
Less rest to begin, more rest between your heaviest sets.
WOD B
IT’S FRIDAY THEN…
Complete for time:
30-20-10 reps of:
Dumbbell bench press (50/35)
Pull-ups (sub to jumping ring rows or jumping pull-ups)
rest 3 min, then;
30-20-10 reps of:
Alt. dumbbell renegade rows (50/35)
Toes to bar (sub to knee raises or ab-mat sit-ups)
Choose a DB weight where 12-15 unbroken reps are manageable.
DB row are total, 30 = 15/arm
ACCESSORY
2-3 rounds: rest as needed
15-20 Banded face pulls
20-25 Banded tricep press downs
15-20/side KB oblique side bends
