Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 squats
5 strict pullups or 10 ring rows
10 push-ups
Mobility
Pac and shoulder emphasis
Rotational drills to prep for bench
Strength
A1. Bench press – wave format; 6.4.2. x3
A2. Bent over rows – 4x8e
The only thing that Coach Tom loves to do more than bench press, is to coach the bench press. Come see for yourself.
WOD
“I only came for the cake”
20 min EMOM
1. 12/10 cals on rower
2. 15 wall balls
3. 12/10 cals on AB
4. 10 burpees
Great EMOM if scaled accordingly. Make sure you are getting between :10-:20 of rest.
