WARM UP – MOBILITY
** Setup for bench press, grab a red band & a lacrosse ball **
1) Lacrosse ball roll pecs against post x 1 min-ish per side
2) Cat-cows, scorpions etc.
3) Red band Pec flies & presses, pull-aparts & rows
4) Bench press tech + 20-30 reps with an empty bar

WOD A
BENCH PRESS X 8
E2MOM x 5 Sets:

8-10 Bench press

  • Start light and build as needed. Short rest periods so don’t go too heavy
    WOD B
    E2.5MOM x 3 Super sets:
    10-15 Strict dips

10-12 DB pec flies

  • Use bands as needed to keep reps high & ROM / technique perfect

  • WOD C
    DEATH BY RING PUSH-UP & PLATE GTO
    EMOM for as long as possible:
    Min 1: 1 Ring push-up & 1 Plate GTO 55/35lb
    Min 2: 2+2

Min 3: 3+3

  • Continue adding a rep to both movements until you can no longer complete reps within the minute
  • Score = last round completed + reps
    ACCESSORY
    3 Sets, easy pace:
    8-12 DB tricep roll-backs
    15-20 Band pull-aparts
    15-20 Banded face-pulls

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