WARM UP – MOBILITY
Red band shoulder warm-ups + activations:
(pull aparts, external rotations, pec circles/flys, bent over rows, lat pulldowns etc.)
Scap pull-ups + Scap push-ups
—
Review bench press techniqe + pull-up progressions
Warm-up bench press to ~65-70%, or a moderate but smooth set of 5, then;
WOD A
BENCH PRESS X 5
Every 3 min x 4 supersets:
5 bench press (build to a heavy set or new 5RM)
AMRAP strict pronated chest to bar (or chin over bar) pull-ups
—
Scale to strict banded pull-ups so that 6-8 reps are attainable
If you can get 6-8 strict C2B then stick with those, if not complete chin over bar.
— Rest 4-5 min before starting WOD B —
WOD B
PRONATED BENT OVER ROW X 10
Every 3 min x 4 supersets:
10 Pronated bent over rows (heavy but smooth sets)
AMRAP strict ring or bar dips (Scale so that 6-8 reps are attainable.
—
Aim for some higher volume sets 8-10+ (use static bars/bands as needed to get some more quality reps in)
WOD C
50 CAL ECHO BIKE FOR TIME
ACCESSORY
2-3 sets of:
15-20 Straight arm plate raise to overhead
12-15 Dumbbell tricep rollbacks
25-30 Band pull-aparts
– rest as needed
—
2-3 sets of:
12-15/side Thera band internal rotations
12-15/side Thera band external rotations
(band attached to the rig at elbow height, keep elbow bent at 90 degrees)
– rest as needed
