Bench Press Build Up E3MOM
12 – 8 – 6 – 3 – 3
TEAM WOD
5min AMRAP:
P1 – 200m Row or 0.5k Bike / P2 – 200m Run
P1 – 10 Push-ups / P2 – High Plank Hold
P1 – High Plank Hold / P2 – 10 Push-Ups
P1 & P2 – 20 Partner Passing Wallball Sit-ups
P1 & P2 – Max Synchronized Kettlebell Swings
Rest 2min
5min AMRAP:
P1 – 200m Run / P2 – 200m Row or 0.5k Bike
P1 – 10 Push-ups / P2 – High Plank Hold
P1 – High Plank Hold / P2 – 10 Push-Ups
P1 & P2 – 20 Partner Passing Wallball Sit-ups
P1 & P2 – Max Synchronized Kettlebell Swings
Core & Chest Development
1min L-Sit Hold on rings/dip bar/parallettes
20 Dumbbell Bench Press
20 Band Pull Aparts across Chest
20 Bar or Ring Dips
20 Dumbbell Push-Ups (1 arm on DB/10 each arm)
