WARM UP – MOBILITY

Big dynamic warmup

Banded shoulder warmups + push-ups & ring rows

Warmup WOD movements

– Share a bench press bar between 2-3 people and start on different stations

WOD A

BAD BOYS FOR LIFE

21-18-15-12-9-6-3 reps for time:

Bench press 135/85lb

Box jumps 24/20″

Chest to bar pull-ups

Goblet lunges 24/16kg

V-ups

– BP: 1-2 sets for the 21 reps. 50-60% of 1RM

– Take away the set of 21 if you are newer to classes

– Scale pull-ups to jumping or ring rows

ACCESSORY

1) 3-4 Super sets:

10-12 DB French press

10-12 SA concentration curls /side

– rest 90 secs –

2) Crossover Iron Scap

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