Primer aka warm up
2x banded shoulders
10 pass throughs
10 pull aparts
10 flies
10 upright row
10 press
200m run
Then
Accessory
3x
8/8 “1/2kneeling” Single Arm Arnold Press https://www.google.com/search?client=firefox-b-1-
d&q=half+kneeling+single+arm+arnold+press#fpstate=ive&vld=cid:106d76ed,vid:FyR8ARTaGKI
2-4 weighted chin ups
10 db pull overs on floor
Strength
Push Press
In 5 sets build to a heavy 10rm for the day,
Similar to yesterday you only need to do 10 for first and last set
Push Press for load:
#1: 10 reps
WOD
6-9-12-9-6:
KB/DB Incline Bench Press 45-55/25-35
50m run (to the 25 m and back outside)
-directly into-
12-9-6-9-12:
Strict Ring Dips (strict barbanded barbench)
Dual KB/db Bent Over Row
-directly into-
6-9-12-9-6:
KB/DB Push Up
12-18-24-18-12
KB/DB Tall Plank Knee to Elbow https://www.google.com/search?client=firefox-b-1-
d&q=KB+Tall+Plank+Knee+to+Elbow+#fpstate=ive&vld=cid:05667401,vid:TN4CE7BeluY
*Challenge yourself with your loading on the KB/DBs but keep movement consistent
Cap: 18 min