Check out our FREE Blueprint to Thrive webinar here.

WOD: Decline Bench Press, One Arm Row, Front Rack Carry, Clean & Press


1a) Slight Decline DB Bench Press: 4 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
– use the same weight or slightly heavier than last week
1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 4 x 15 each. Rest 30s.


Every 4:00 x 4 sets:
50 Ft. Front Rack KB Carry
10 Double KB Clean + Press (53s, 35s)
50 Ft. Front Rack KB Carry

Accessory & Recovery Work

Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro