WARM UP – MOBILITY
400m run
Red band shoulder warm-ups (pull aparts, pec flys, ext. rotations etc.)
Scorpion stretch + push-up warm-ups
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Tech: Bench press
WOD A
BENCH PRESS
15 min to build quickly to a heavy single bench press
Aim for 90-95% of your 1RM, go heavy but try to avoid going to failure.
WOD B
GUNS N’ ROSES
Complete 5 rounds for time:
Run 400m
100 ft walking lunge steps
15 Bench press (135/95)
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Scale BP weight to ~50-60% of 1RM.
Partner up w/ someone using the same weight as you and stagger your start by 2 mins.
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(Last completed Feb 25th, 2017)
ACCESSORY
3 supersets:
16-20 x Alternating R & L bent over rows (heavy KB or DB)
16-20 x Alternating: front & side delt raise (light DB’s or plates)
20-25 x 90/90 banded reverse flys (use the blue bands doubled up around your elbows)
– rest 2 min –
