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
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– 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 –
