WARM UP – MOBILITY
3 rounds at easy warm-up pace:
5 burpees
8 Box jumps (step down)
10 Sit-ups
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Banded pec/shoulder stretches
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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
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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)
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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
