WARM UP – MOBILITY
Green band shoulder stretches x 30-40 secs each position:
Pecs, posterior, bully
–
3 Sets at a fast pace, 6-8 reps each:
Med-ball chest slams
Pushups
Superman raises
–
Tech bench press and renegade row
WOD A
BENCH PRESS X 8
E3MOM x 4 Super sets:
8 Bench press
16 Alt. DB or KB bent over rows
—
– Start at a comfortable weight on the bench press and build as needed but don’t hit failure until potentially your last set.
– Heavy as technique allows on bent over rows
WOD B
ME & MY BUDDY
3 Rounds for time:
40 Med-ball situps 20/14lb
30/25 Pushups (hands on med- ball)
200m Med-ball run
10/7 Weighted pullups (med-ball held between legs)
—
– Take 5-10 reps of exercises as needed to keep yourself moving
– Pullups don’t have to be perfectly strict, although that’s the goal
ACCESSORY
1) 3 Super sets:
12-15 Incline DB pec flies
12-15 Supinated BB front raises
– rest 60-90 secs –
—
2) Complete 40-60 Supinated band pull-aparts, resting as needed
