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
