Warm Up
3 rounds
100m run
2 TGUs each side
10 total over/unders on a racked PVC or a band across the J hooks
10 each side landmine twist https://www.youtube.com/watch?v=iL700kC_DMI

Skill: bench press https://www.instagram.com/p/BsQwEiOFq6a/
arching your upper back in a bench press promotes better recruitment of the lower fibers of the pec muscles, which means that a larger portion of your chest muscle fibers will be activated to produce force.

Arching your upper back and retracting your scapulae back together, the shoulder joint is now in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from.

6 sets of 3 reps building load but not exceeding 80% 1RM
in between sets perform one of the following movements for 10 reps (5 each side)

  • pistols

  • feet on a plate - cyclist squats- no weight https://www.instagram.com/p/Bzs7OH6lsIv/ (check out the first video here)

  • Cossack squats

  • drop back lunges- one foot on a plate and drop back into a lunge (this is on the video above, second one)

WOD- make the sled a moderate challenge with adding one plate and only pushing 30 feet. The SDLHP should be light enough to go unbroken on sets. Drive through the hips first before pulling the barbell. On the push ups, we are looking for chest on the floor, hands come off the ground, and then push from the mid-section first for a full body movement- not just moving from the arms in this push up.
sled push 30 feet- add one plate to sled (45-35 or 25)
12 alternating pistols sub a progression or Cossack lunges
10 SDLHP 115/75 95/65
5 push ups- hand release