Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Band thrusters
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Bench Press x 7 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week
WOD
Competitive:
4 rounds
21/15 cal row
12 double DB ground to overhead (50/35)
Performance:
4 rounds
15/11 cal row
12 double DB ground to overhead (35/25)
Lifestyle:
4 rounds
12/9 cal row
12 double DB ground to overhead (25/15)