WARM UP – MOBILITY
2 rounds:
Banded shoulder warmups
Pull-up & push-up warmups

WOD A
604 PRIDE 2018
10,9,8,7…1 reps for time:
Bench press 135/85lb
Supinated bent over rows 115/75lb
Push-ups
Pull-ups

ACCESSORY
1) 30 secs on / 30 secs off x 5 rounds of each:
Banded sit-ups
Barbell side bends

2) 3 super sets:
12-15 db pec flies
12-15 barbell curls
12-15 DB french press
-rest 2 mins-

3) crossover plyo

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