WARM UP – MOBILITY
Shoulder circles + red band activations (pull / push / row etc)

Review bench press technique and tempo work for WOD A

WOD A
1 1/4 BENCH PRESS X 6
4 sec descent on each rep
BENT OVER ROW X 8
Every 3 min x 4 supersets:
6 1+1/4 bench press with a 4s negative
8-10 Barbell bent over rows

WOD B
Every 3 min x 4 supersets:
6-8 strict pull-ups (either grip ok)
8-10 Hand release push-ups (or regular push-ups)
12-16 Double KB front rack step back lunges (6-8/leg alternating)

WOD C
Remaining class time to complete 3 supersets:
8-12/arm staggered stance single arm bent over rows (heavy KB or DB)
12-15 Dumbbell pec flys (light DB’s or plates)
15-20 Band face pulls (red or light blue bands)
– rest 90-120s between sets

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