WARM UP – MOBILITY
6-7 min banded shoulder & push-up warm-ups
—
6-7 mins to warmup for WOD A
WOD A
BENCH PRESS X 6
E3.5MOM x 4 super sets:
6-8 bench press @ 60-70% of 1RM
8-10 bent over rows
15-20 90/90 banded posterior flies
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-Get into groups of 2-3, everyone start on bench, stagger start
WOD B
WEIGHTED PUSH-UP X 6
Alt. EMOM x 5 sets of each:
1) 6-8 weighted push-ups
2) 6-8 ring rows
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-Choose progressions that are challenging but UB
-Elevate feet on boxes as needed on ring rows
WOD C
I GOT 5 ON IT
5 min AMRAP:
5 burpee box jumps 24/20″
10 ball slams 40/30lb
ACCESSORY
3 sets:
10-12 DB pec flies
10-12 double DB bent over rows
10-12 crossover WY negatives
-rest 1:30-2 mins-
