WARM UP – MOBILITY
Shoulder / Thoracic circles
Band pull aparts, rows, pec circles, flys etc.
Tech: Bench press / Bent over row
BENCH PRESS X 10
In 12 mins, to build to a heavy set of 10 bench press
– You do not need or want to go right to failure here, just find a heavy working set for today.
– Between working sets, set up/warm-up some easy bent over rows
Every 6 min x 3 rounds:
Bench press: 10-10-10 drop sets – Starting at 85-90% of “A”, then reduce weight by ~10-20lb each set)
– rest ~60s – (P1 spot for P2)
10-12 x Barbell bent over row
15-20 x Band pull aparts
– rest remainder of the 6 mins -WOD C
Complete with a partner for quality:
100 Barbell Bicep curls
100 Box dips (feet and hands on boxes, or lower feet to floor as needed)
100 Med ball ab-mat sit-ups
50 reps each, alternate work/rest, but you may only rest while your partner is working.
Empty barbells for most, if you can keep big sets of 10-15+ with a little weight then go for it.ACCESSORY
Crossover Symmetry: Iron Scap or Plyo