WARM UP – MOBILITY

Dynamic shoulder / thoracic warm-ups

Red band pull-aparts, rows, flys etc.

Review and warm-up Bench press + Bent over rows

WOD A

BENCH PRESS X 6

Every 3 min x 5 sets:

10, 8, 8, 6, 6 Bench press @ 3,1,X,1 (Dead stop pause on the chest)

8-12 Supinated barbell bent over rows @3,0,X,0

WOD B

EMOM x 20 min (4 rounds of each)

1) 12-15 Barbell Skull crushers

2) 15-20 Banded face pulls

3) 12-15 Dumbbell (or Light plate) Pec flys

4) 12-15 Plate overhead sit-ups (anchored feet)

5) Rest

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