WARM UP – MOBILITY
Big dynamic shoulder warm-up + banded shoulder / chest / back activations
Tech: Bench Press and review spotting technique
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
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.