DATE – Tuesday
Warm-up
2-3 mins knee tag – 1 burpee penalty if you get hit
Mobility
Shoulder Band Pull-aparts
Shoulder stretch w/band – anterior, posterior, overhead
WOD A)
Bench Press: 4×5 – Heavy as possible, add 5-10lbs from last weeks Close Grip BP
KB Row: 4×7 reps per arm – Heavy as possible
*Complete bench press immediately followed by row, then rest 90-120 secs before starting next set.
WOD B)
20 min AMRAP:
Max Effort Pull-Up
Max Effort Ring Dips (Bar Dips or Push-ups)
400m Run
*Score = Total Dips and Total Pull-ups separately
