WARM UP – MOBILITY

3 rounds at easy warm-up pace:

5 burpees

8 Box jumps (step down)

10 Sit-ups

Banded pec/shoulder stretches

Review/Tech: bench press and review spotting

(Partner up and share a barbell / spot for each other where possible)

WOD A

Every 2:30 min x 6 sets: (15 min)

5, 4, 3, 2, 2, 2 Bench press

Start at a moderate but smooth weight for the 5 (~60-65%), and build to heavy 2 or 2RM

Finish heavier than your 4s last Monday, measure added for reference

BENCH PRESS X 2

BENCH PRESS X 4

WOD B

WILL YOU BE MINE?

With a partner of similar abilities/strength, complete AMRAP in 20 mins:

80 Dumbbell Bench press (50/35) (partner must hang)

60 Box jump overs (24/20) (partner must hold elbow plank)

40 Partner med ball sit-ups (both sit-up each rep, pass the ball at the top)

20 Synchro Alt. SA Dumbbell devil press (50/35 – use same DB as BP)

Try to share a pair of DB’s if possible

ACCESSORY

3 supersets:

8-10 Double DB or KB bent over rows

12-15 Rear delt flys (light plates or DB’s)

15-20 Banded face pulls

– rest 90s-2m between sets

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