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

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