WARM UP – MOBILITY
Dynamic shoulder + pressing warm-ups, overhead + pec stretches
Core warm-up, hollow, arch, beatswings, and TTB warm-ups
WOD A
Every 2 mins x 5 sets:
Tempo bench press x 4,3,2,2,2 @3,2,X,2
~60, 65, 70, 75, 80%
Deload weights, focus on mechanics, and tempo. Don’t max out or loose positioning or ideal mechanics.
*Bench Press x 2*
WOD B
*Prohibition*
Complete AMRAP in 20 min:
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups
—
Score total TTB + Push-up completed
ACCESSORY
2-3 rounds: rest as needed
15-20 GHD Sit-ups
16-20 Alt. Dumbbell bicep curls
12-15 Cable tricep press downs
