WARM UP – MOBILITY
Shoulder circles/rotations
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2 sets:
2-3 Banded shoulder warmups
3 KB arm bars w/ 5 secs hold each rep
10-15 Incline bench press w/ empty bar
WOD A
INCLINE BENCH PRESS X 8
E3.5MOM x 4 super sets:
12-10-8-8 reps, building:
Incline bench press
Bent over rows
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– Start at approx. 50% of 1RM bench press for incline, or go by feel
– 12″ box + 2 rubber mats for incline
BENCH PRESS
WOD B
WEIGHTED BAR DIP X 5
WEIGHTED PULL-UP X 5
E3.5MOM x 3 giant sets:
5 Weighted dips
5 Weighted pull-ups
5-8 Weighted push-ups
10 Double DB upright rows
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– You can start on any station, just try to go push/pull, don’t go dips and push-ups back to back for example
ACCESSORY
3-4 sets, rest as needed:
10-12 DB French press
*2-3 Crossover plyo exercises after each set
