WARM UP – MOBILITY

400m run

Red band shoulder warm-ups (pull aparts, pec flys, ext. rotations etc.)

Scorpion stretch + push-up warm-ups

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)

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.

(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 –

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