WARM UP – MOBILITY
2-3 mins shoulder burners, circles, rotations etc.
Banded dislocates / whippets
30-40 secs pec stretch against post
2 Sets:
10-15 90/90 External rotations w/light plates
10-15 Band pull-aparts
10-15 Empty bar bench press (try to partner)
8-10 Scap pull-ups / 3-5 Pull-ups (or jumping) w/ 4 sec negative
5 mins to warmup bench press — partner up where possible
WOD A
LYNNE
E3.5MOM x 5 Rounds for max reps:
Bench Press (BW / 3/4 BW)
rest 15-20 secs –
Pull-ups
Use a bench press weight that you can get at least 8-10+ on your first set
Pull-ups can be kipping or strict
Score = total combined reps
WOD B
ALT. TABATA DOUBLE-UNDERS / HR PUSH-UPS
20 secs on / 10 secs off x Alternate 5 sets of each (10 sets total)
Double-unders
Hand release push-ups
Interval 1: double-unders, interval 2: push-ups, interval 3: double-unders etc.
Score = TOTAL reps of both movements combined
ACCESSORY
3 Sets:
8-12 DB pec flies
6-8 Diagonal band pull-aparts /side
Max reps banded tricep press-downs (aim 15-20+)
rest 90 secs –
