WARM UP – MOBILITY
3 rounds:
30s skipping / DU practice
Banded shoulder activations & stretches
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Review/Tech: bench press + bent over rows and warm-up for WOD A.
(Partner up and share 2 barbells)
WOD A
Every 4 min x 4 sets:
12, 10, 8, 8 Bench press
– rest ~15-20s –
8-10 Barbell bent over rows
– rest remainder of the 4 mins
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BP: Start at a moderate smooth weight for the 12’s and build each set to a heavy 8 without going to failure ideally.
Row: consistent working weight across, perfect form and ROM
BENCH PRESS X 8
WOD B
RENEGADE MASTER
Complete AMRAP in 10 mins:
1 x Push-up + Renegade row L+R
20 Doubleunders
2 x Push-up + Renegade row L+R
20 Doubleunders
3 x Push-up + Renegade row L+R
20 Doubleunders
4 x Push-up + Renegade row L+R
20 Doubleunders
Cont…
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Rx: 50/35lb dumbbells
Continue adding 1 Push-up/Row/Row each round
Score is last completed round # + reps. (push-up + row + row = 1)
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
