Tuesday 09/22/26

Focus: Horizontal pressing strength • upper-back stability

Warm-Up 2 rounds:

10 band pull-aparts

8 scapular push-ups

10 band external rotations

8 wall slides

8 light DB pullovers

Bench Prep

10 empty bar

8 @ light

5 @ moderate

Lift — Bench Press — 16 min

5 × 5 @ 72–80%

Rest 90 sec–2 min.

Build gradually if form permits

Supporting Accessories — 3 rounds:

10 Single-Arm Band Lat Pulldown/side

12 DB Reverse Flyes

10 Close-Grip Push-Ups

WOD — 12-Minute AMRAP

8 Med-Ball Cleans

10 Toes-to-Bar / Hanging Knee Raises

12 Plate Ground-to-Overhead

40 Double-Unders / 70 Singles

Goal: 4+ rounds.