WARM UP – MOBILITY

Banded & KB shoulder warmups

2 sets:

8-10 Scap push-ups (from knees if needed)

10-15 Incline bench press w/ empty bar

10-15 Bent over rows w/ empty bar

WOD A

INCLINE BENCH PRESS X 6

E3.5MOM x 4 super sets:

8-8-6-6 reps, building:

Incline bench press

Bent over rows

– Start at approx. 55-60% of 1RM bench press for incline, or go by feel- try to build from last week’s 8

– 12″ box + 2 rubber mats for incline

– Pronated or supinated for rows

INCLINE BENCH PRESS X 8

WOD B

BARRY BOULDERS

8 min AMRAP ladder:

2-4-6-8-10…etc.

Double DB GTO 2 x 50/35lb

Chest to bar pull-ups

Hand release push-ups

– GTO can be a double DB snatch or C&J

– Score = completed rounds + reps

ACCESSORY

3 tri-sets:

12-15 DB pec flies

12-15 Double DB hammer curls

12-15 Supinated theraband ext. rotations

– rest 60-90 secs –

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