Functional Fitness

Warm up:

3 Rounds for quality:
10 Propellas
20 sec L-sit against wall
10 Anterior floor rotations
10 Kang squats


Strength: Bench press

Warm up: Bodyweight
10 Wrist push-ups
10 Banded floor press
10 Band pull aparts


With an empty barbell:
10 Spoto press
10 Bench press

Bench Press
1. Build to today’s heavy double.
2. 4 x 2 @ 80-90% of 1.

WOD prep:
5+5 DB Strict press
10 Ring rows
20 Alt. Plank shoulder taps
1 Wall-walk + 10 sec HS Hold
3-5 Kipping pull-ups

WOD:

15 min AMRAP:
5 Wall-walks / 5 x 2 Push-ups + 4 Alt. Shoulder taps
10 Pull-ups / Jumping / C2B
15 alt DB snatched 1 x 22.5/15kg