WARM UP – MOBILITY
2 rounds alternating, or swap w/ partner:
– 60-90s Row
– Banded shoulder warm-up / activations
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Overhead / Pec stretches
Review & Warm-up shoulder press + bent over rows
WOD A
Every 3 min x 4 sets:
10, 8, 8, 8 Shoulder press
8-12/side Single arm bent over rows (KB or DB)
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SP: build to a heavy but smooth set of 8, or a little heavier than your 10’s 2 weeks ago, measure added for reference.
Rows: Bench or box supported, heavy but full ROM on each set, reps 10-12 should get hard.
SHOULDER PRESS X 8
SHOULDER PRESS X 10
WOD B
THE POWERHOUSE
5 rounds for score: (20 min)
Against a 2 min clock complete:
5 Bench press (Build to a heavy 5 / 5RM)
15 Unbroken Kettlebell swings (your choice)
Row sprint for max calories in remaining time
– Rest 2 min between rounds –
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Your score for this workout is:
You best 5RM Bench press (Lb) + KB weight used for 15 UB Swings (Kg) + Total calories rowed across the 5 rounds.
– Record 5 RM bench press as a separate score as well.
BENCH PRESS X 5
ACCESSORY
2-3 supersets each alternating: rest as needed between sets
1) 8-12 Double dumbbell bicep curls (2-3s negative / stay supinated) + 12-15 Reverse Flies
2) 8-12 Dumbbell french press + 12-15 Pec Flies
