WARM UP – MOBILITY
Shoulder circles/rotations, pec stretches
–
2 Sets:
10-15 Band pull-aparts
15 Med-ball chest slams
15 Light KB swings
*Share a med-ball & KB with someone
–
Tech bench press & rope climb
Get into groups of 3-4 & warmup
WOD A
BENCH PRESS X 8
Alt. EMOM x 4 Sets of each (16 mins)
1) 12-10-8-8 Bench press, building
2) 1-3 Rope climbs
3) 12/9 Cal bike
4) 12 KB swings
—
– Get into groups of 3-4, even if you need to setup a second bench station. Rotate through in order
– Use inside rig for benching
– Bring bikes out into your area
– Work for no more than 40-45 secs on a station
WOD B
HONESTLY, NEVERMIND
8 min AMRAP:
4 Strict Pullups
6 Ring pushups
8 Box jumps 24/20″
ACCESSORY
1) 3 Sets:
8-10 Concentration curls /side @ 60X3 tempo
– rest as needed between arms –
—
2) 3 Sets:
12 DB french press
12-15 Banded tricep press-downs
