WARM UP – MOBILITY
** Grab a red band and setup for bench press **
Shoulder circles / pec openers
Banded shoulder warmups, bench press and body row warmups
WARM UP – MOBILITY
WOD A
BENCH PRESS X 8
Every 3.5 min x 4 Super sets (14 mins)
10, 10, 8, 8 Bench press @ 31X1
8-10 Supinated body rows @ 30X1
- Build as needed, but focus on tempo!
WOD B
JUICY
30-20-10 reps for time:
Push-ups
SA DB hang snatches 50/35lb
- Divide reps evenly per arm, but breakup however you need
WOD C
50 CAL ECHO BIKE FOR TIME
Hit 1-2 “warmups” of 20-30 secs sprints at 70-80% effort, then go for an all-out 50 cals for time. Cycle through and cheer your partners on!
ACCESSORY
3 Super sets:
15-20 Banded bicep curls
15-20 Banded tricep press-downs
- rest 90 secs –
