WODScreen
WARM UP
2:00 Machine
– into –
5 Minutes of:
10 Push Ups
15 Banded Interna Rotation
15 Banded External Rotation
20 Banded Face Pulls
15 Banded Pull appart
STRENGTH
PUSH PRESS
Warm up Sets:
4x 3-5 Reps Ascending Weigth (Example empty Bar-40%-50%-60%)
Working Set:
4 Sets @70%
Max Reps in 45sec
– Rest 1:30 btw Sets –
INCLINE BENCH PRESS
Warm up Sets:
4×5 Incline Bench Press Ascending Weigth (empty Bar-40%-50%-60%)
Working Sets:
Every 3:00
5 Incline Bench Press @70-70-75-80-82,5%
EXTRA
3-4 Round:
8 DB Strict Press
8 Skull Crusher
8 Shoulder Raises
12 OH-Tricep Extensions