Strength
a) Barbell Incline Bench Press – 5×5 (heavy across)
b) Strict Pull-ups (Close-Grip) – 5×8
—Superset a/b every 3 minutes. You may sub heavy Lat Pulldowns instead of banded pu.
Conditioning
For Time
1-2-3-4-5-6-7-8 Wall Walks
2-4-6-8-10-12-14-16 T2B
***12/10 Cal Row in between each rd
WOD Notes: Goal is 14-18 minutes. WW sub = 10 shoulder taps/WW or climb to a certain height by using a designated chalk line on the ground. T2B sub = T2R, GHD SU, Hanging leg raises. You must reset monitor each rd.
Assistance
a) DB Bicep Curls + DB Skull Crushers – 4×10 each (heavy)
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area.