WARM UP – MOBILITY
** Setup for bench press, grab some light plates & a red band **
2-3 mins Shoulder burners
30 sec pec stretch /side (against post)
2 Sets:
8-10 Cuban rotations
8-10 Rear delt flies
8-10 Banded pec flies & presses
8-10 Lat pull-downs
8-10 Push-ups
Tech incline bench and hit a set of 20 reps with the empty bar
WOD A
INCLINE BENCH PRESS X 15
(16 mins)
1) E4MOM x 4 Super sets:
15-20 Incline bench press
15-20 Incline DB or KB rows
- Use a weight that you can do 20 reps with on your first set, then add or keep the same weight across, working in the 15-20 rep range.
WOD B
SNOWBALL SHUFFLE
15 min AMRAP:
15/12 Cal row, ski, or 12/9 Cal bike
15 Dips
15 Wallballs 20/14lb
Bring dips down to 8-12 as needed, any dip variation
ACCESSORY
1) 3-4 Super sets:
10-12 BB Skull crushers
10-12 BB Bicep curls
– rest 90 secs –
2) 100 Banded face pulls in as few sets as possible
