DATE – Thursday
Warm-up:
Quick dynamic shoulder warm-up, then:
2 rounds of:
10 x “ATYT” cycles (Using light plates (2.5-10lb) w/ torso bent over, flat back)
8-10 x Hand release push-ups
Mobility: Pec stretch on post (bent arm)
Partner shoulder extension stretch with dowel
WOD A) In 15 min, build to a 3 RM Bench press
WOD B) 4 sets: (16 mins)
B1) 1 min – Max effort set strict press (@75% of 1 RM press), followed by AMRAP push press in remaining time. (Bar comes from the ground, no racks, no dropping)
1 min Rest
B2) 1 min – Max effort set of strict pull-ups (Pronated grip), followed by AMRAP kipping pull-ups as possible in the remaining time.
1 min Rest
Record total reps for B1/B2
WOD C) 3 rounds NFT:
25 Band pull aparts
25 Band triceps press down
