WARM UP – MOBILITY
2 rounds:
10 Banded pec ROM drills each position
10-15 Banded face-pulls
10 Cuban press w/light plates
10 Bench dips – hold 1-2 sec stretch each rep
5 Plyo or clapping push-ups
WOD A
3 drop sets:
10-10-10 Bench press
-rest 60 secs-
10-10-10 Bent over rows
-rest 2 mins-
—
-Partner up, P2 starts bench when P1 starts rows
-Strip your own weights for drop sets but try to do it quickly
-Use approx. 55/50/45% for bench drop sets, or a starting weight that you could do 15+ reps with and drop weight by 10-20lb each drop
WOD B
15 MIN CAPACITY TEST
15 min AMRAP
10 Hand Release Pushups
15 Wallballs 20/14lb
20 KB Swings 24/16kg
ACCESSORY
1) 3 super sets:
10 Double DB bent over rows
15 Crossover reverse flies
20 Crossover face-pulls
-rest 2 mins-
2) 2-3 sets:
1-2 min pec stretch /side
