WARM UP – MOBILITY
Big dynamic warmup
Banded shoulder warmups + push-ups & ring rows
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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
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– 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 –
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2) Crossover Iron Scap
