Tuesday 08/25/26

Warm-Up — 3 Rounds

:30 easy bike

10 band pull-aparts

8 scapular push-ups

10 banded external rotations

8 light DB floor presses

Then:

10 empty-bar bench

5 moderate bench

Strength — Bench Press

5 × 5 @ moderate weight

Rest approximately 90 seconds.

Tips:

Feet anchored

Shoulder blades pulled back and down

Control the descent

Drive evenly through both arms

Supporting Accessories — 3 Rounds

1. Single-Arm DB Row — 10/side

3. Prone Y-T Raises — 6 + 6

WOD -5 min AMRAP X 2 with 90 second rest in between

8/6 Cal Bike or Ski (10 Cal if Row)

10 Alternating DB Snatches

20 single jump rope

If time permits: Cool Down — 4 Minutes

Doorway pec stretch — :45/side

Cross-body shoulder — :30/side

Triceps stretch — :30/side

Thoracic opener — 1 min