WARM UP – MOBILITY
5 mins: shoulder & thoracic rotations + banded upper body activations
Banded pec / overhead stretches
Review Bench press & Bent over row technique and warm-up for WOD A.
WOD A
Every 3 min x 5 supersets: (15 mins)
7, 7, 5, 5, 5 Bench press (Start at ~60% and build to a heavy 5)
8-10/side Staggered stance bent over rows/side (moderate – heavy KB or DB across)
BENCH PRESS X 5
WOD B
30/30 GYMNASTY ARMAPS
Complete for total reps: (20 min total)
4 rounds:
30s ARMAP Push-ups (scale to bench or banded push-ups)
– 30s rest –
30s ARMAP Pull-ups (scale to banded strict or ring rows)
– 30s rest –
— Rest 4 mins —
4 rounds:
30s ARMAP Burpees
– 30s rest –
30s ARMAP Toes to bar (scale to knee raises or sit-ups)
– 30s rest
ACCESSORY
2-3 sets: rest as needed
21’s Barbell bicep curl (7 bottom half + 7 top half + 7 full)
12-15 Dumbbell pull overs (upper back across a bench, tricep bend, then overhead)
15-20/side Banded trunk rotations
