WARM UP – MOBILITY
Dynamic shoulder + thoracic rotations, Pec opener stretch
Banded shoulder activations: pull aparts, rows, pec flies, presses
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Review bench press + row technique and warm-up for WOD A
WOD A
Every 3:30 min x 4 supersets:
12, 10, 8, 8 Bench press
12, 10, 8, 8 Barbell bent over rows
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Build each set to a heavy but smooth set of 8 for each movements
Partner up sharing 2 barbells and stagger start as needed
BENCH PRESS X 8
BENT OVER ROW X 8
WOD B
5.10.15
Complete AMRAP in 15 mins:
5 Strict ring dips
10 Alt. Dumbbell renegade rows (5/side)(50/35)
15 Ab-mat sit-ups
5 Strict pull-ups
10 Alt. Dumbbell push press (5/side)
15 Ab-mat sit-ups
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For the alternating dumbbell push press, hold both dumbbells in the front rack position and drive/press only one overhead each rep.
ACCESSORY
2-3 Sets: rest as needed between sets
8-12 Ab-wheel rollouts
12-15 Banded lat pushdown to hollows
16-20 Alt. Front / Side delt raises
