Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

Seal Walk 30’

10 Over & Backs

10 Huggers

10 light DB push press

10 light DB bench press

10 Scorpions

1 Wall Walk + :30 Handstand hold

S/S/S:

Dumbbell Bench Press

5X3

Increase weight ea set

Video courtesy of Rogue Fitness.

Third time hitting our DB Bench Press this cycle.  Working sets go back up to 5, but reps dropped to 3. Make sure you go heavier this time around than you did in the 3X5 week.

WOD:

EMOM 14:

Odd Min – 3 Wall Walks

Even Minutes – 10 Dual DB Push Press (50/35)

Video courtesy of Misfit Athletics.

Shoulder stability and explosiveness is your key to success today.  Keep the core engaged when hitting the wall walks and actively pull yourself down in the dip for the push press.

Scaling Options:

Wall Walks -> scale distance -> Inchworm push ups (ELITE: 25’ HS Walk)

DB weight -> 35/25 (ELITE:  70/50)

Cool Down:

Scorpion Pose – 1 Min per side

Banded Bully Stretch – 1 Min per side