WARM UP – MOBILITY

Banded & KB’s shoulder warmup – tech KB C&J (single arm for now)

WOD A

1 1/4 BENCH PRESS X 6

4 sec descent on each rep

CLOSE GRIP BENCH PRESS X 6

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

1) 6-8 x 1 1/4 Close grip bench press w/4 secs negative

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

-Start with a weight you could do 8 with on CGBP, approx. 50-55% 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

3 sets, not for time:

400m Row

20 Banded sit-ups

10 Double KB clean to OH + 100′ OH carry

-rest 2 mins-

-Move at a good pace but focus on movement quality over speed today

-Stagger second heat by 2-2:30 mins

ACCESSORY

3 super sets:

8-10 Crossover ‘Victory’ raises w/4 secs negative

10-12 Pronated ring rows w/4 secs negative

15-20 Banded 90/90 posterior flies

-rest 90 secs-

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