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

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