WARM UP – MOBILITY
Alternate for 3 rounds of:
1) 60s Row (Increasing pace each round ~60-70-80% effort)
2) Upper body warm-ups:
R1: 10-12 Red band pull aparts + 10-12 Red band pec flys
R2: 8-10 Ring rows + 8-10 Push-ups
R3: 10-15 Bench press (empty barbell) + 10-15 KB Swings
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45-60s/side each:
Green band P-chain floss
Green band shoulder pec stretch
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5 mins to warm-up bench press and prepare for WOD A
WOD A
THE POWERHOUSE
5 rounds for score: (20 min)
Against a 2 min clock complete:
5 Bench press (Build to a heavy 5 / 5RM)
15 Unbroken Kettlebell swings (your choice)
Row sprint for max calories in remaining time
– Rest 2 min between rounds –
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Your score for this workout is:
You best 5RM Bench press (Lb) + KB weight used for 15 UB Swings (Kg) + Total calories rowed across the 5 rounds.
– Record 5 RM bench press as a separate score as well.
BENCH PRESS X 5
WOD B
3 Tri-sets:
12-15 Dumbbell Pec Flys (light DB’s or Plates)
10-12 Wide elbow ring rows
8-10/side Single leg (wall supported) Romanian deadlifts (2 KB’s or DB)
– Rest 60-90s between rounds
ACCESSORY
Crossover Symmetry Iron Scap
Every 2 sets complete: 16-20 Alternating leg V-ups
