2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge to bowler squat10 reps per side, wide stance band rotation 2 sets:10 reps per side, split stance band row10 reps per side, weighted box step-up
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
Bench press5 sets of 5 reps across @RPE7-8 (2-3 reps in reserve) 5 sets, increasing intensity per set:6-8 barbell bent over rows8-12 single-arm DB hang clean and push press, into…150′ single-arm front rack carry
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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