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
