WARM UP – MOBILITY

Big dynamic shoulder warm-up + banded shoulder / chest / back activations

Tech: Bench Press and review spotting technique

WOD A

BENCH PRESS X 3

In 20 min, build to a heavy set of 3 or new 3RM bench press

Work in groups of 3 or 4 on a bench

WOD B

LABOUR DAY TEAM WOD

In teams of 4, complete 5 rounds for time:

21 Cal Row

15 Bench press (135/95)

9 Burpee box jumps overs (24/20)

Complete waterfall style, everyone starts on the row, follow your teammates through.

Choose a weight on the bench where the first set could be completed unbroken or in 2 quick sets.

Team time is when the last athlete completes the last round.

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