WARM UP – MOBILITY
Dynamic shoulder rotations and UB warm-ups
Green band stretch: Overhead / Pecs / Lats
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Review Bench press technique and spotting protocol
WOD A
15 mins to build to a heavy 5 or establish a 5RM Bench press
BENCH PRESS X 5
WOD B
300
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movement” Rx: 50/35lb
15 Ab-mat sit-ups
Rd 1 – Dumbbell Push Press
Rd 2 – Dumbbell Burpees (Push-up to stand w/ DB’s)
Rd 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)
Rd 4 – Dumbbell Bench Press
Rd 5 – Dumbbell Lunge Steps (DB’s held by your side)
Rd 6 – Dumbbell Front Squats
Rd 7 – Dumbbell Bent Over Rows
Rd 8 – Alternating Dumbbell Snatches
Rd 9 – Dumbbell Deadlifts
Rd 10 – Dumbbell Thruster
ACCESSORY
2-3 rounds: rest as needed
20-30 Band pull aparts
20-30 Banded tricep press downs
45-60s Weighted plank hold
