WARM UP – MOBILITY

7-8 mins Banded shoulder warmup & push-up drills

WOD A

CLOSE GRIP BENCH PRESS X 6

Alt. E90SECS x 4 sets of each (12 mins)

1) 6-8 Close grip bench press @ 41X1 tempo

2) 8-10 Bent over BB rows @ 40X1 tempo

-Start with a weight you could do 8 with on CGBP, approx. 55-60% of 1RM, and build if/as needed. MAINTAINING CLOSE GRIP & TEMPO IS PRIORITY OVER WEIGHT, we aren’t trying to establish a 6RM today!

WOD B

(18 mins)

B1) Alt. EMOM x 4 sets of each:

1) 5 Plyo push-ups

2) 5 D-ball over shoulder

-Jump hands onto mats for plyo push-ups – try these from knees or using band assistance as progression!

—REST 2 MINS BETWEEN PT.1 & 2—

B2) Alt. EMOM x 4 sets of each:

1) 3-5 Bar muscle ups or strict/weighted pull-ups

2) 10 Alt. DB snatch

-Start on either pt.1 or pt.2, pair up and start on alternate movements

-Challenge yourself with your weights and progressions today!

ACCESSORY

3 Giant sets, 15-20 reps per movement:

Pronated ring rows

Weighted box dips – elevate feet on second box

Double DB bent over rows

Incline pec flies

-rest 2 mins-