WARM UP – MOBILITY
Quick dynamic shoulder warm-up + push/pull activations
8-10 Scorpions & Iron Crosses
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Review bench press technique and spotting
WOD A
BENCH PRESS X 4
Every 2:30 x 5 sets:
Bench press: 8, 6, 4, 4, 4
(Start at ~60% and build each set to a heavy set of 4)
WOD B
DEATH BY DEADLIFT & PUSH-UP
Complete as many rounds as possible:
On the first minute complete: 1 Deadlift + 1 Push-up
On the second minute complete 2 Deadlifts + 2 Push-ups
Continue on until you can not complete the required work within the minute.
Your score is your last completed round # + completed reps in your last round
Rx:185/125
*** Deadlift weight should be relatively light today, ideally 45-50% of 1RM, no more that 55%!***
ACCESSORY
3 sets, rest as needed:
6-8/leg Single leg RDL (hold weight in opposite hand to working leg)
8-10/side Staggered stance bent over rows
15-20 GHD Sit-ups (sub to v-ups or tuck-ups)
