WARM UP – MOBILITY
1) 3-4 mins Shoulder circles, rotations etc.
–
2) 2 sets:
10 /side off the knee external rotations w/ light plate
10-15 BTN band presses
10-15 Supinated band pull-aparts
20-30 Empty BB bench presses
WOD A
BENCH PRESS X 4
(25 mins total)
6-7 mins warmup (2-3 sets of 12-15 reps, building)
E3.5MOM x 5 super sets:
12-10-8-6-4 Bench press
24-20-16-12-12 Alt. top-down bent over KB or DB rows
—
– Bench press: start around 50-60% of 1RM and build to a heavy set of 4 reps by the end
– Build as needed on rows
WOD B
GO TOMMY, IT’S YA BIRTHDAY
For time:
32 DB Man makers 2 x 50/35lb
*EMOM including the first: 3 Strict pull-ups
—
– Wear a weight vest if you have one!
– 1 Man maker = push-up, row left arm, push-up, row right arm, power clean, shoulder to overhead
