Tuesday 12/2/25

Warm-Up

10 push-ups

12 band pull-a parts

10 ring rows

Bench Press- Setup (Non-Negotiable)

Eyes under the bar

When lying down, eyes should be directly under or slightly behind the bar.

Grip

Hands just outside shoulder width

Full grip (thumbs wrapped)

Bar rests in the heel of the palm, stacked over forearms

Shoulder blades

Pull down and back (retracted + depressed)

"Crush oranges in your armpits”

Feet

Flat, wide, slightly behind knees

Push feet into the floor (leg drive without hips lifting)

Body tension

Slight arch in lower back (but glutes stay on bench)

Chest up, ribs down

Strength

Bench Press-5x4

Accessory

3 rounds:

12 Pull a parts

10 bent-over rows

WOD 12 min

200 m row

10 Push up

10 Back step lunges

12 Russian Twist

once done wait 3 min then

1 MIN CRUSHER- MAX Burpees