WARM UP – MOBILITY
Big dynamic shoulder warm-up + banded shoulder / chest / back activations
Tech: Bench Press and review spotting technique
In 20 min, build to a heavy a heavy single or new 1RM bench press
Work in groups of 3 or 4 on a bench
Made sure you have a spotter for heavy single attempts
LABOUR DAY TEAM WOD
In teams of 4, complete 5 rounds for time:
21/15 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 light weight on the bench where 1-2+ rounds could be completed unbroken. 2 quick sets max.
Burpee facing the box
Team time is when the last athlete completes the last round.
Cool down, Roll out, Mobilize, Socialize