WARM UP – MOBILITY
2 rounds of:
10 Band dislocates
10 Band pec flys
10 Band chest press
15-20 Banded good mornings
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2 rounds:
8-12 Step down box jumps
8-12 push-ups (hands on floor or box)
12-15 Band pull aparts
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Warm-up / Tech: Bench press + Russian KB swing
WOD A
BUMP AND GRIND
Complete for time:
21-18-15-12-9-6-3 reps of:
Bench press (135/85)
Russian KB Swing (32/24kg)
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Scale weights so that every set of bench press reps can be completed in 2-3 sets.
KB should remain close to unbroken, use a safe but challenging weight.
WOD B
In remaining class time, complete 3 sets of:
8-10 Barbell bent over rows @3,0,X,1 (moderate to heavy
12-15 Barbell bicep curls (use your second / lighter barbell)
15-20 Seated lateral delt flyes (light plates or DB’s)
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Rest 15-20s between movements, 90s-2min between sets
