WARM UP – MOBILITY
Red band: Shoulder, Pecs, Upper back & Lat warm-ups and activations
Tech: Bench press + Strict pull-ups

WOD A
LYNNE (STRICT)
5 min to warm-up then;
Every 3:30 x 5 sets, complete for total reps:
Max reps Bench press (Rx: BW / 3/4 BW – scale so that 8-10+ reps attainable)
Max reps Strict pull-ups (use bands or ring rows so that 6-8+ reps are attainable)

Rest as needed between the bench press and pull-up sets, but they must be completed with-in the 3:30 each round.
Either grip is allowed on the pull-ups
Busy classes, stagger start in 1/2 by 60-90s
(22:30 total w/ warm-up time)

WOD B
In remaining class complete 3 rounds of:
8-10 Single arm bench supported rows @3,0,X,1 (Heavy DB or KB)
12-15 Barbell bicep curls @3,0,1,1 (Light BB to maintain tempo and full ROM)
20-30 Banded tricep press downs
– rest 60-90s between rounds –

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