WOD Mo

Warm-up
3 rounds
gymnastic swim

8x20s on/10s off
scapula push ups
superman rocks

scapula pull ups
hollow rocks

Basic Strength
Bench Press (1×2)
00:00-17:00
find your 2RM bench press

17:00-27:00
emom bench press
min 1&2 – 3 reps
min 3&4 – 5 reps
min 5&6 – 7 reps
min 7&8 – 9 reps
min 9&10 – 11 reps

27:00-37:00
e2mom
10sec hollow + pec stick hold
20sec tuck up + pec stick hold
10sec hollow + pec stick hold
20sec sit ups