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
