WARM UP – MOBILITY

Red band pec flies, circles, face pulls, rows etc.

Scap push-ups / Push-ups / Scorpions

Tech: Bench press

WOD A

BENCH PRESS X 5

15 mins to build to a heavy set of 5 bench press

Keep your overall volume low (rest 2-3 mins between sets, 3-4 “heavy sets” max)

Try to avoid going right to failure, but use a spotter if need be.

WOD B

EMOM x 20 min (5 sets of each)

1) 8-10 Bench press (smooth unbroken sets @~70-75% of heavy 5 above)

2) 12-15 Slider Plank knees to elbows

3) 15-20 Box jump overs

4) Rest

No Rx loads/heights, just choose something that will be challenging but sustainable over the 5 rounds.

Partner up and stagger your start by 1 min, sharing only the sliders

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