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 6
E2MOM x 5 Sets:
6-8 Bench press
Start at a medium weight (50-60% of 1RM) and build as needed.
WOD B
NAIL TECH
15 min AMRAP:
5 Double DB snatches 2 x 50/35lb
10 Ring push-ups
15 Sit-ups
ACCESSORY
3 Sets, easy pace:
8-12 DB tricep roll-backs
15-20 Band pec flies
15-20 Banded face-pulls
