WARM UP – MOBILITY

Banded shoulder activations & stretches

Review/Tech: bench press + SA bent over rows and warm-up for WOD A.

(Partner up and share a barbell if possible)

WOD A

Every 3:30 min x 5 supersets: (17.5min)

10, 8, 6, 6, 6 Bench press

8-10/side Single arm box supported bent over rows (use 20″ boxes like a bench)

BENCH PRESS X 6

WOD B

EMOM x 16 (4 rounds of each)

1) 12-15 Incline dumbbell bench press (bench up on a 12″ box + 2-3 mats)

2) 12-15 Box jump overs (practice lateral jumps if possible)

3) 2-3 Rope climbs (legless, regular or combo)

4) 8-12 Strict toes to bar or straight leg raise

Groups of 2-4 athletes as needed, start on different stations.

ACCESSORY

3 rounds: rest as needed

16-20 Alt. Dumbbell bicep curls

16-20 Alt. Front / Side delt raises (light DBs or plates)

20 Banded/Dowel hollow lat push downs

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