WARM UP – MOBILITY
Big dynamic warm-up + stretch hamstrings + pecs
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Review Deadlift & Close grip bench press
WOD A
DEADLIFT X 4
CLOSE GRIP BENCH PRESS X 10
E3.5MOM x 4 super sets:
1) Deadlift:
Set 1) 8 @ 65%
Set 2) 6 @ 70%
Set 3) 6 @ 70-75%
Set 4) 4 @ 75-80%
– rest 10-15s then;
2) 4 sets of 10 Close grip bench press (hands ~10-14″ apart)
Start at ~50-55% of 1RM and build as needed over the 4 sets.
– rest the remainder of the 3.5 min set
WOD B
SWINGS AND THINGS
Complete for time:
30 – 20 – 10 reps of:
Kettlebell Swings (32/24kg)
Plate overhead lunge steps (55/35lb)
Burpee to plate
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Burpee facing the plate (not beside it) and finish with both feet on the plate at full extension.
ACCESSORY
3 super sets – rest as needed between sets
8-10 GH Raises
20-30s L-sit hold
20-30 Banded good mornings
20-30 Banded tricep press downs
