DATE – Tuesday
Warm-up: Quick dynamic warm-up – shoulder/core focused
Mobility: Lacrosse ball into pecs on post working into flexion & extension.
WOD A) Bench Press – warm-up to 65-75% of 1RM: (5-7 min) then;
Every 2 min for 5 rounds complete:
5 x bench press, followed immediately by 15 x Heavy (unbroken) Kettlebell swings
(Partner up and start sets on alternating minutes)
WOD B)
4 rounds for max reps: (16 mins)
45s – Ring Dips (static or parallette dips)
15s – Rest
45s – Sandbag lunges (static/back rack)
15s – Rest
45s – Row for Calories
75s – Rest
(Start on any of the stations but rotate through in order, resting together (note: 1 min extra rest at the end of each round))
