WARM UP – MOBILITY
2 rds:
10 Banded shoulder ROM drills for pecs
10-15 Face pulls
10 Ball slams
8-10 Close grip push-ups
WOD A
BENCH PRESS X 8
CHEST DAY, BEST DAY!
Alt. EMOM x 5 sets of each (15 mins)
1) 6 D-ball over shoulder
2) 8 Ring rows
3) 8-10 Close grip bench press
—
-Get into groups of 3 and rotate
-Use a d-ball weight that you can rep out and will allow for some rest
-Start with a bench weight that’s a comfortable 10 and only build if needed
WOD B
COOL & THE GANG
10 min AMRAP:
5 Clapping push-ups
10 Wallballs 20/14lb
15 Sit-ups
—
-Scale clapping push-ups to bench or banded plyo or clapping
ACCESSORY
3 sets, easy pace:
12-15 DB pec flies
15-20 GHD sit-ups
2-3 Crossover plyo exercises each round
