Bench Press Build Up E3MOM
12 – 9 – 6 – 3 – 1
Team WOD
16min AMRAP:
16 Synchronized Kettlebell Swings
16 Alternating Kettlebell Goblet Lunges (alt legs)
8 Synchronized Pull-ups RX+Chest to Bar MRX Ring Row
16 Alternating Hand Release Push-ups
KBs = 24/16kgs RX+32/24 MRX 20/12kgs
Core & Chest Development
2 sets 10 reps Parallette Shoot Thruough
2 sets 15 reps Weight Plate Bench Press
2 sets 10 reps Band Pull-Apart
2 sets 15 reps Hip Extensions w/1sec pause
2 sets 10 reps WallBall or KB Russian Twists
