WARM UP – MOBILITY
Big upper body bench warmup: bands, push-ups etc.
WOD A
1 1/4 BENCH PRESS X 6
4 sec descent on each rep
Every 3:30 x 4 supersets:
6 x 1+1/4 Bench press w/ 4s negative on each rep (Start at 60-65% of 1RM and build if tempo is maintained)
8-10 x Barbell upright row w/ 4s negative on each rep
*Sub DB’s if needed
WOD B
15 MIN CAPACITY TEST
15 min AMRAP
10 Hand Release Pushups
15 Wallballs 20/14lb
20 KB Swings 24/16kg
ACCESSORY
3-4 Super sets:
10-12 DB pec flies
15-20 Banded face-pulls
-rest 90 secs-
