WARM UP – MOBILITY

Quick dynamic shoulder warm-up + banded activations (pull apart, flys, rows etc.)

6-8/each: Scorpion / Iron cross / push-up to down dog

WOD A

1 1/4 BENCH PRESS X 8

4 sec descent on each rep

BENT OVER ROW X 8

Every 3:30 x 4 supersets:

8 x 1+1/4 Bench press w/ 4s negative on each rep (Start at 50-55% of 1RM and build if tempo is maintained)

8 x Bent over barbell row w/ 4s negative on each rep

Standard or slightly narrower grip on the bench press (keep the elbows in)

Pronated grip on the bent over row

WOD B

ARM-A-GETTIN

Complete 3 rounds for total reps: (18 min)

40s AMRAP / 20s rest and transition:

1) Dumbbell push-up + Renegade rows (35/25lb) (Push-up + Row R + Row L = 1)

2) D ball clean 100/70lb (Ground to alternating shoulder, not over)

3) Parallette shoot through (Push-up, shoot through, dip, shoot back = 1)

4) Rope climbs (1 climb = 3 reps)

– rest 2:20 min after each full round –

Start on any station and rotate in order for each round

Standard on both push-ups: shoulder below the elbow

ACCESSORY

3 rounds for quality:

8-12 Ab-wheel roll-outs

18-20 Alternating bicep curls

20-25 Banded tricep press-downs