Warm Up
Row 500m
Shoulder Prep
3×10 Cuban Row with barbell, dumbbells or light (5 or 2.5lb) plates, depending on your ability. Focus on correct form and posture.
WOD
“Lynne”
5 Rounds
Max Reps Bodyweight Bench Press
Max Reps Pullups
Move immediately from last Bench Press rep to Pullup bar.
Rest 5 Minutes between each set.
This WOD is not for time, so rest between sets and focus on maximum reps.
Record total reps of Bench Press and Pullups
Functional Fitness
3×5 Bench Press (Add weight across each set)
3x Max Reps Pullups
Alternate between Bench Press and Pullups. Rest 5 minutes between each set.
Note: If you can complete pullups without a band, do so. If using a band, use the thinnest band that will let you complete approximately 10 reps.
Spend 10 minutes practicing jumping rope. (Single Unders/Double Unders/etc.)
Stretch
10 slow PVC Pass-Throughs
Shoulder Extension
Shoulder Depression
Cuban Press
