WARM UP – MOBILITY
Pull out an empty barbell + red and green band

Quick dynamic warm-ups: Leg swings, Iron crosses, scorpions etc.

2 rounds:
12-15 Banded good mornings / Barbell good mornings
14-18 Alternating Bird dogs / Dead bugs

10-15 Red band pec flys / Banded press (band looped around post)

Green band pec/shoulder stretch + Posterior chain floss/stretch

Technique review: Deadlift + Dumbbell bench press and warm-up for WOD A

WOD A
5-7 mins to warm-up DL and find a good working weight for the DB BP

E3MOM x 4 Supersets (12 mins)
6-8 Deadlifts (touch and go, or quick reset (don’t drop), build each set to a heavy but smooth set)
8-12 Dumbbell bench press (Same or similar working weight across)
DEADLIFT X 6

WOD B
Review technique for double KB cleans/lunges and warm-up CG BP to starting weight:

E2.5MOM x 5 supersets: (12.5 mins)
8-10 Close grip bench press (build as needed)
8-10 Double KB Cleans
8-10 Double KB front rack lunges (step back or forwards)
CLOSE GRIP BENCH PRESS X 8

ACCESSORY
3 rounds at a steady pace:
6-8/leg Single leg Romanian deadlift (light BB or Single KB/DB)
12-15 Dumbbell pec flys (Light DB’s or Plates)
20-25 Kneeling banded crunch

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