WARM UP – MOBILITY
Quick dynamic shoulder warm-up, then:
Alternating tabata clock (9 rounds / 4:30s)
3 rounds of:
20s Row / Bike (increasing pace each round)
10s rest
20s Band pull aparts
10s rest
20s Push-ups w/2-3s negative (use bench or knees if 6-8 perfect push-up will be hard)
10s rest
—
Green band pec openers
Review bench press technique
WOD A
BENCH PRESS
15 mins to build to a heavy single, ideally without going to failure.
WOD B
DEAD MAN’S CHEST
5 Rounds for time:
9 Bench Press @ 60% of WOD A
15 Ball Slams 40/30lb
21 Calorie Row (or 15 Cal bike)
—
20 min time CAP
Last completed March 27, 2017
