WOD
A. Back Squat 3 x 5 (+5)
B. Bench Press 3 x 5 (+2.5)
C. 15 minute ascending ladder of:
Push-up
Pistol (1/1)
Accessory Work
A. 2 x 6 Crossover Symmetry “Row”, “Reverse Fly”, “Pulldown” (eye-level) and “90/90” (knee-level) (Use LIGHT plates or DB and perform the same movement again gravity)
B. 3 x 10 Lat pulldowns w/band (only as much resistance that allows fullest ROM and minimum 4 second eccentric return)
C. 5 rounds:
:15 seconds strict c2b/pull ups/ring rows
:15 seconds kipping (exaggerate pressing away from the bar with the arm pit as far and for as long as possible)
:30 seconds corner/rig pec stretch
———————
Travel WOD
15 minute ascending ladder of:
Burpees
Pistol (1/1)
