DATE – Sunday Oct 5th
Warm-up: Easy Row + dynamic hip + hamstring + low back w/u
Scapjacked – Activation
Mobility: Banded pec opener, banded posterior chain floss
WOD A) Every 90s x 10 (5 alternating sets of each)
A1) Bench press x 5 (70-75% of 1RM)
A2) Sumo Deadlift x 5 (70-75% of 1RM DL)
WOD B) Every 90s x 10 (5 alternating sets of each)
B1) Dumbbell (or KB) pull-overs x 12-15
B2) Banded good mornings x 12-15 (try the double band variation if experienced)
WOD C) 3 sets:
20 x Barbell windshield wipers (10/side)
20 x Barbell side bends (10/side)
10 x Barbell ab roll-outs
