WARM UP – MOBILITY
Quick shoulder/pec/back warm-ups + activations with red bands

Review Bench press technique + bent over rows w/ tempo
5 min to warm-up bench and set up for WOD A

WOD A
BENCH PRESS X 4
Every 4 min x 4 sets:
8 – 6 – 4 – 4 Bench press (build to a heavy set of 4)
8/arm Single arm bent over rows @3,0,X,1 (use a 20″ box for support if benches are all busy)

Complete as a super set each round, bench followed immediately by the rows on each side.
Rest the remainder of the 4 mins

WOD B
SWINGER RINGER
Complete 5 rounds for time:
20 Kettlebell swings (24/16kg)
15 Push-ups
10 Toes through rings

Stagger big classes by 30s or 1min to have athletes share rings

ACCESSORY
3 rounds: rest as needed
8-10 each: Front / Side / Rear Delt Flys (light DB’s or plates)
30 Med ball Russian twists
30-40 Banded good mornings