WOD
Monday 08.31.2020
POSTED ON August 30, 2020
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**Movement Prep/Activation and Increasing Heart Rate**
1 min bike erg (30 sec seated/30 sec standing)
10 bench press (empty bar)
5 Tempo Bench Press (empty bar)*
5 sec. negative, smooth press up
*Make sure grip is thumb length outside chest
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
– Complete a set every 90 seconds, on the 4th – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
**Workout Prep (After Strength)**
5 Front Squat (empty bar)
10 Half Kneeling Single Arm Press (each side)
10 Dumbbell Bent over Row