WARM UP – MOBILITY
** Grab a green band & some light plates **2-3 mins shoulder burners
–
Green band pec & lats stretch
–
Delt raises & rotator cuff warmups w/ light plates
Push-up warmups
WOD A
BENCH PRESS
BENCH PRESS X 8
E3.5MOM x 4 Super sets:
15-12-10-8 reps, building each set:
Bench press @ 31X1 tempo
SA KB bent over rows /side
—
– Bench press weights: 50/55/60-65%
– Warmup calves / box step-ups as needed during rest periods
WOD B
THE JOKER AND THE QUEEN
For time:
15-12-9:
Box jumps 30/24″
Strict ring dips
— rest 1 min —
21-15-9
Box jump overs 24/20″
Ring push-ups
*Bring push-up reps down to 15-12-9 as needed
—
– Score = total time minus 1 min rest
ACCESSORY
3 Super sets:
8-10 DB pec flies into max reps neutral grip bench press
15-20 Seated banded low rows
– rest 60-90 secs –
