WARM UP – MOBILITY
Quick dynamic joint warm-up and stretch
Red band shoulder activations / stretch (pull aparts, external rotations, pec flys/circles etc)
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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
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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
