DATE – Tuesday

 

Warm-up/Mobility) (10 mins)

2x300m Row sprint, alt. w/partner: perform band pull-aparts/rotation drills while waiting

Pec opener with arm against wall

 

WOD A) Bench Press: 15 mins to establish a 5RM

 

WOD B) Complete both exercises EMOM x 10 mins (after 7-10 min warmup):

 

Power Clean x 3 reps @ 70-75% of 1RM

Ring Dip x 4-8 reps – pick a number and try to maintain it. Mod: bar dips or pushups

 

WOD C) Barbell Row: 3 x 6-8 reps Heavy as possible, rest 60-90 secs

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