Monday 10/26/26

Warm-Up — 2 rounds:

- 45 sec easy bike

- 10 band pull-aparts

- 8 scapular push-ups

- 10 band external rotations

- 8 thoracic rotations total

- 8 light DB pullovers

Lift — Tempo Bench Press — 17 min

Complete 2 progressive bench press warm-up sets.

5 × 4

Use a 3-second eccentric (lowering), brief pause at the chest, then an explosive press.

Rest 90–120 seconds.

Tips: Keep your feet planted, shoulder blades set, control the descent, and don't bounce off the chest.

Supporting Accessories — 2 rounds:

- 10 DB Rows (5/5)

- 12 Banded Triceps Pull downs

- 10 Prone Y-Raises

WOD —14-Minute AMRAP

- 10/8 Cal Row

- 12 Alternating DB Reverse Lunges

- 10 Box Jump-Overs

- 12 Hollow Rocks

Goal: Approximately 4–5 rounds.

Keep dumbbells light: Tuesday we have Squats