WARM UP – MOBILITY

2 rounds:

12-15 Dowel dislocates

12-15 Band pull aparts

12-15 Band bent over rows (stepping on band)

6-8 Scorpions (3-4/side with a 3-5s hold)

12-15 Empty barbell bench press

WOD A

Every 4 min x 3 sets:

12-15 Barbell bench press @2,1,X,1 (light – moderate, build as needed but no maxing out or grinding reps)

12-15/side Single arm bent over rows @2,1,X,1 (bench supported – DB or KB)

Dead stop for 1 on the chest, no “bounce”

604 at home: Bench press could be subbed for a challenging set of push-ups + odd object bent over rows or banded rows, table pull-ups etc.

WOD B

BEND AND SNAP

Complete 5 rounds for max reps: (15 mins)

30s AMRAP Row (Cals)

30s rest

30s AMRAP Ball slams (30/20)

30s rest

30s AMRAP Ab-mat sit-ups

30s rest

604 at home: Sub row for shuttle sprints, skipping, or other cardio option. Ball slams to object ground to overhead.

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