WARM UP – MOBILITY
2 rounds, 10-15 reps per movement:
GHD Hip Extensions
Band Pull-aparts, Front Raises, Pec Flies
Box Jumps
Bench Dips
Ring Rows
WOD A
BENCH PRESS X 2
DEADLIFT X 2
Alt. E90SECS x 5 sets of each:
1) Bench Press
2) Deadlift
Follow the rep scheme: 6-6-4-4-2 on both movements, starting at approx. 65% and build to a heavy double for the day
WOD B
CHARLIE AND THE CHESTICLE FACTORY
3 rounds for time:
30 Alt. DB Snatches 50/35lb
20/15 Ring Dips
10 Burpee Box Jumps 30/24″
WOD C
Alt. EMOM x 3 sets of each:
1) 10-12 Supinated Bent Over Rows
2) 10-12 Incline DB Bench Press
3) 10-12 GH Raises
ACCESSORY
Crossover Recovery
