DATE – Monday


Warm-up) 10-12 reps Band pull-aparts:

Chest height pro/supinated

External rotation pro/supinated

Overhead Press



Mobility) Pec stretch led on ground – 90 secs per side


WOD A) (15 mins) Close Grip Bench Press: 4-5 x 3 reps @ 80%+ of 1RM


**If you want to try Bar Muscle Ups during the WOD but don’t have them yet then practice them instead of doing Bench Press**


WOD B) 3 Rounds for time:


500m Run

7/5 Bar Muscle Ups – OR – 10-15 Chest to Bar or regular Pullups (No more than 2 sets on first round)

10 Shoulder to Overhead 155/100lb (Pick a weight that will take you no more than 2 sets throughout the workout)