WARM UP – MOBILITY

Quick dynamic joint warm-up and stretch

Red band shoulder activations / stretch (pull aparts, external rotations, pec flys/circles etc)

Tech: bench press

WOD A

BENCH PRESS X 3

Every 2:30 min x 5 sets:

Bench press: 5, 5, 3, 3, 3

Start at ~65-70% and build each set to a heavy set of 3 or 3RM

WOD B

THE CHIEF

Complete AMRAP in 5 rounds of:

3 min on / 1 min rest:

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Pick up each round where you left off the last.

Score is total # of rounds + reps completed.

ACCESSORY

Alternating Tabata: (4 min, 4 rounds of each)

20s Hollow rocks or hold

10s rest

20s Russian twists

10s rest

— Rest 3-4 mins —

Alternating Tabata: (4 min, 4 rounds of each)

20s Elbow plank hold

10s rest

20s Mountain climbers w/ feet on sliders

10s rest

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