WARM UP – MOBILITY

Dynamic shoulder rotations + Banded upper body activations (Pec flys, tricep press downs, Banded face pulls, Lat push downs ect.)

Lacrosse ball pecs with shoulder flexion and extensions

Pec + Dip extension stretches

Review barbell bench press, and WOD A 1+1/4 reps w/ tempo

WOD A

Every 3 min x 4 sets:

8 reps of: 1 + 1/4 bench press w/ 4s negative

4s down, drive a few inches up of the chest, then back down and up fast

Start relatively light and smooth and build as needed as long as you can maintain good tempo and mechanics.

1 1/4 BENCH PRESS X 8

4 sec descent on each rep

WOD B

BEAT THE HEAT

Complete 3 rounds of: 4 min AMRAP / 2 min rest: (16 mins total)

12 Alternating dumbbell snatch (50/35)

9 Knees to elbows

6 Hand release push-ups

Pick up where you left off the previous round for a total rounds + reps score.

ACCESSORY

3 rounds: rest as needed

8-10 Cuban press (light dowel or barbell)

8-10 Banded Palloff press + 12-15 Banded trunk rotations / side

20-30s/side Copenhagen plank hold

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