WARM UP – MOBILITY
** Grab a red band and setup for bench press **
Shoulder circles / pec openers
Banded shoulder warmups (pull-aparts, pec flies, rows, chest presses, BTN presses, front raises) , & bench press tech/warmup set
WOD A
1 & 1/4 BENCH PRESS X 5
Every 3 min x 5 Super sets (15 mins)
5 x 1 & 1/4 Bench press w/ 4 secs negative
10 Bent over double DB or KB bent over rows
- Build as needed, but focus on tempo!
WOD B
E3MOM x 3 Super sets (9 mins)
8-12 BTN seated BB press
10-15 Front delt raises (light plates, DB’s or BB)
- Bring weights to just above shoulder height for delt raises
WOD C
3 Drop sets:
10-10-10 BB Bicep curls
- rest 30 secs –
10-10-10 DB French press - rest 2 mins –
ACCESSORY
3 Sets, easy pace:
8-12 DB pec flies
8-12 Powell raises /side
