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

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