Warmup:

1:00 Ski erg

10 Bow to Bends

6 Inchworm push ups

6 Back roll to V-Sit

10 Scap Push Ups

10 Twisting Push Ups

5 KB Deadlifts

5 Russian Swings

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our Pressing movement this cycle is a variation of the Bench Press, but we make it more of a unilateral movement with each side having to control a dumbbell.  Same rules as the bench apply here.  Feet stay grounded to the floor, butt and shoulders glued to the bench, and shoulders staying in a natural movement.  Only change is, the palms will face more inward while holding the DBs.

WOD:

12 Min AMRAP:

9 Russian Kettlebell Swings (70/55)

9 Pushups

Goal – 9 Rounds or better

Video courtesy of WODStar.

The more your hips do in the Russian KB Swings, the fresher your shoulders will be for the push ups.

Scaling Options:

KB weight -> 53/35 -> as needed (ELITE: Am KB Swings at 70/55)

Push ups -> off bench (ELITE: Ring Push Ups)

Cool Down:

Doorway stretch – 1 Min per side

Roll out T-Spine – 2 Min