Tuesday 07/21/26

Warm-Up 3 rounds:

30-second easy bike

10 scapular push-ups

12 banded pull-aparts

8 alternating plank reach-outs

10 light dumbbell floor presses

Skill

Dumbbell Floor Press

5 x 8 reps

Use a controlled 3-second lowering phase

Rest 90 seconds

Supporting Accessory Work

3 rounds:

10 close-grip push-ups

12 one-arm kneeling cable or band rows per side

12 dumbbell pullovers

WOD

4 Rounds

10 dumbbell hang clean and presses

12 alternating V-ups

100 m run