WARM UP – MOBILITY
** Set up a barbell in a rack for bench press **

Dynamic upper body joint rotations and red band shoulder warm-ups (press/flys/row etc.)

Review Bench press technique and warm-up for WOD A

WOD A
BENCH PRESS
BENCH PRESS X 8
E3.5MOM x 4 Super sets:
8 Bench press @ 31X1 tempo

8-10 SA bent over KB rows /side

  • Bench press @ 55-65% of 1RM
  • Warmup calves / box step-ups as needed during rest periods

WOD B
BENCHING WITH THE DEVIL
90 secs on / 90 secs off 4 sets:
5 Strict or weighted pull-ups
10 Incline DB bench press 2 x 50/35lb DB’s

AMRAP Devil’s press in remaining time

  • Bench should be UB each round

ACCESSORY
3 Super sets:
8-12 DB pec flies (incline or flat)
10-12 Bicep curls

  • rest 60-90 secs –

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