Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
20 banded pull-aparts
15 push-ups
Mobility
Shoulder prep for the bench press
Strength
A1. Bench press – 5×10; across
A2. DB hammer curls – 5x10e; AHAP
A different plane of pushing today. Horizontal instead of vertical. However, this is a good old fashioned brofest, so wear your tank tops. We have been working on proper bench press form so make sure you take the time to understand what that means.
1. Drive through the heels
2. Squeeze your scaps down towards your tailbone
3. Squeeze your butt and pull your lower back off the bench
4. Break the bar
WOD
“False Alibi”
22 min AMRAP
With a buddy
48 cals row
4 rounds of “Cindy”
12 deadlifts (225/155#)(205/145#)
Break up the row however you want. Break up the deadlifts however you want. BUT, the rounds of Cindy myst be done all the way through before tagging in your partner and each partner must do 2, alternating.
