WARM UP – MOBILITY
Red band Shoulder / pec / upper back warm-up/activations
10 Green band shoulder “packing” internal to external rotations (facing the rig) + 30-45s Pec opener stretch/side
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Tech: Bench press (review set-up, technique, and spotting safety)
WOD A
BENCH PRESS X 3
15 mins to build to a heavy set of 3 bench press
Keep your overall volume low (rest 2-3 mins between sets, 4-5 “heavy” sets)
Try to avoid going right to failure, but use a spotter as needed
WOD B
EMOM x 20 min (5 sets)
1) 9 Bench press: 3 narrow grip / 3 regular / 3 wide grip (Start @~65-70% of 3RM and build as needed)
2) 16-20 Alternating Dumbbell Renegade rows (no push-up, just rows from the plank position)
3) 15-20 Weighted sit-ups (anchored feet, weight on chest)
4) Rest
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Quick re-rack and re-grip between bench sets, but minimal rest.
