Thursday 2/12/36

Warm-Up – 10 min

2 rounds:

10 Jumping jacks

12 Band pull-aparts

8 Empty-bar bench press

10 Ring rows

Bench Press – 15 min

5 × 3 @ heavier than last week

Controlled lower

Explosive press

Accessory – 3 rounds

12 DB chest flys (light)

10 Tempo push-ups (3-sec down)

20-sec hollow hold

WOD – For Time3 rounds: (Cap 14 min) ⏱️

15/12 cal row

12 DB push presses

9 Toes-to-bar

6 Burpees over DB