-Warm Up-
5 sumo inchworm + push up
5 single arm rows
20 sec bent knee hollow body hold
8 median nerve floss
1 min row
-Strength-
DB Bent Over Row ladder:
10 reps on the right
10 reps on the left
9 reps on the right
9 reps on the left
… All the way to 1 on each side
*Heavy weight. Slow and controlled movement.
-WOD-
5 Rounds:
Min. 1) Max Reps Bench Press
Min. 2) 15/12 Cal Row
Min. 3) Max Russian Twists with 45/30lb DB
Min. 4) REST
On the bench press, shoot for a weight you can only get about 6-8 Reps max with. Everyone will probably be choosing different weights and that’s fine. If you have to stagger the group, I need it to be in this order, so just start them 1 min. behind.
This WOD should keep those you doing the open tomorrow fairly fresh still. As these movements will definitely not be coming up
