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

45-60s/side each:

Green band P-chain floss

Green band shoulder pec stretch

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 –

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