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-

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