WARM UP – MOBILITY

8-10 mins Banded shoulder warmups & push-up drills

20 mins to warmup & complete WOD A, running clock, work at your own pace

Partner up and stagger once P1 has completed flies and bench press

WOD A

BENCH PRESS

FLUFFY PECTORALS

Complete 3 giant sets:

12 DB pec flies

6 Close grip bench press

12 Strict pull-ups

6 Pendlay rows

– rest 2-2:30 mins –

– Build on weights as needed but don’t go to failure

– Record heaviest bench weight used, aim for approx. 60-70% of 1RM

– Approx. 10% of bench press 1RM per hand for flies (i.e. 200lb BP = 20lb DB’s)

– 3 sets max. on pull-ups so scale reps/progression as needed

WOD B

SO YOKED RN

Complete 3 sets for total reps (14 mins)

1 min Rope climbs

1 min D-ball over shoulder 150/100lb

1 min Diamond push-ups

1 min DB box step-overs 2 x 50/35lb 20/16″

– 1 min rest –

– Get into groups of 4, start on any station and rotate in order

Complete all 4 work stations before taking the 1 min rest

ACCESSORY

1) 100-150 Red band tricep press-downs in as few sets as possible

2) 100-150 Red band pull-aparts in as few sets as possible (alternate pro&supinated)

*Scale to theraband if needed

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