WARM UP – MOBILITY
Banded shoulder activations & stretches
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Review/Tech: bench press + reverse flys
(Partner up and share a barbell / spot for each other where possible)
WOD A
Every 3 min x 5 supersets: (15 min)
8, 6, 4, 4, 4 Bench press
10-12 Bent over reverse fly (light plates or DB’s)
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Start at a moderate/smooth weight for the 8, and build to heavy 4 or 4RM
(5-10% heavier than your 6s last Monday, measure added for reference)
Smooth/steady weight on the reverse flys
BENCH PRESS X 4
BENCH PRESS X 6
WOD B
PUMP IT UP
Complete for time and quality:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-ups
Strict Ring Dips
*10 Plate overhead sit-ups after each set of dips (35/25 plate)
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Prioritize quality movement and ROM over moving fast today.
Scale pull-ups / Dips so that you can get most rounds in 2 sets, and/or reduce volume as needed.
Start sit-up with the plate over your shoulders w/ arms straight, as you sit-up tall press plate to overhead position.
ACCESSORY
2-3 supersets:
12-16 Alt. DB Upright rows
16-20 Alt. Front & Side delt raises
20-30 Band pull aparts
– rest 90s-2m between sets
