WARM UP – MOBILITY
Alt. w/partner x 3 sets each
P1: 40 secs row
P2: Banded shoulder warm-ups
*Set clock to 40s on / 20s off to allow for transition
WOD A
1 1/4 BENCH PRESS X 4
4 sec descent on each rep
E3MOM x 5 supersets:
6-6-4-4-4 x 1+1/4 Bench press w/ 4s negative on each rep
6-8 Axel bar bent over rows w/ 4s negative on each rep
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-Start at 60-65% of 1RM BP and build – make sure tempo is maintained!
WOD B
7-ELEVEN
11 min AMRAP:
7 Ring dips
11 Cal row
7 D-ball over shoulder 100/70lb
11 Toes to bar
-Half the class start on row, half on TTB – try to go in order but change if needed. D-ball can be alternated rep for rep if needed
ACCESSORY
1) 3-4 Super sets:
10-12 Incline DB pec flies
10-12 Incline DB rows
10-12 DB upright rows
-rest 90 secs-
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2) Crossover plyo
