WARM UP – MOBILITY
3-5 min aerobic warm-up
Dynamic hip opener stretches + squat prep
Banded shoulder + back warm-up / pec stretch
Dynamic hip opener stretches + squat prep
Banded shoulder + back warm-up / pec stretch
WOD A
WIDE STANCE BOX SQUAT X 3
Every 2:30 min x 6 sets: 3 x Box squats @3,1,X,1
Sets 1-3 build from ~60-75%
Sets 4-6: 75-80% across
Sets 1-3 build from ~60-75%
Sets 4-6: 75-80% across
WOD B
BENCH PRESS X 3
BENT OVER ROW X 8
Every 90s x 10 sets (5 each alternating)
B1) Bench press x 3 (build to a heavy triple or new 3RM)
B2) Bent over barbell row x 8 (heavy but smooth)
B1) Bench press x 3 (build to a heavy triple or new 3RM)
B2) Bent over barbell row x 8 (heavy but smooth)
WOD C
Complete 3 rounds: start on any movement and rotate in order – rest as needed
C1: Narrow grip bench press x 8-10 (use ~50% of 3RM + Banded Kettlebell weights)
C2: Reverse sled drag x 1 lap of the rig (Heavy but unbroken)
C3: AMRAP Wide grip strict pronated pull-ups (8-10 min on first round)
C4: Dumbbell Russian box step-ups (8R + 8L)
C1: Narrow grip bench press x 8-10 (use ~50% of 3RM + Banded Kettlebell weights)
C2: Reverse sled drag x 1 lap of the rig (Heavy but unbroken)
C3: AMRAP Wide grip strict pronated pull-ups (8-10 min on first round)
C4: Dumbbell Russian box step-ups (8R + 8L)
ACCESSORY
2-3 rounds:
15-20 x Banded face pulls
30-40 x Banded good mornings
10-12 x Barbell rollouts
15-20 x Banded face pulls
30-40 x Banded good mornings
10-12 x Barbell rollouts
