WARM UP – MOBILITY
Set up a barbell for bench press, and pull out a pair of DB’s, and a red band
2-3 min of shoulder rotations and dynamic stretches
Red band dislocates, pull aparts, flys, rows etc.
Banded pec / lat / posterior shoulder stretch 20s each/side
Review / Warm-up WOD A movements and build to a starting weight for the bench press.
A1) Every 3 min x 3 supersets:
8-10 Bench press (Start at a moderate but smooth weight ~60-65% and build as needed)
16-20 Alternating dumbbell renegade rows
Rest an extra 90s after the last round before starting A2
A2) Every 3 min x 3 supersets
16-20 Alternating dumbbell bench press
8-10 Barbell bent over rows
BENCH PRESS X 8
BENT OVER ROW X 8
Choose your poison: 10 mins max cals on a machine
Choose a different machine than you used on October 6th
10 MIN MAX CALORIE SKI ERG
10 MIN MAX CALORIE ECHO BIKE
10 MIN MAX CALORIE ROW
10 down to 1 reps of:
Plate bicep curls + Plate overhead tricep extensions
- minimal rest as needed between sets only to keep it unbroken.
(Spicy option: Partner up and hold your plate overhead with your partner completes 10+10, then they hold overhead while you complete your 10+10. Only work while your partner is holding their plate overhead.