Strict press / Accessory Upper body press / scap-jack
Warm-up/Mobility)
Band Pull-aparts/presses
Banded shoulder stretch on pullup bar: front, back, overhead x 30 secs each
WOD A) Shoulder Press: 5×3 @ 75%+ @ 31X2 tempo 70 lbs
WOD B) 4 Rounds:
150m sandbag carry – front rack 70/45lb (150m = up Cambie street, to alley & back)
Close Grip Bench Press (elbows brush your sides) x 6-8 reps – heavy as possible (approx. 65-70% 1RM) 95 lbs
Ring Row x 4-5 reps @ 5155 tempo (Elevate feet if possible, high as possible)
-Rest 60 secs-
*Record bench press weight
WOD C) 2 sets:
KB Arm bar x 4-5 reps each arm with 3-5 second hold – heavy
ATYT with light plate or bands x 8-10 reps
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