WARMUP
## Teams of 3
### 3 Rounds
#### 30 Seconds Each:
**Station 1:** Row (Increasing Intensity Each Round)
**Station 2:** Inchworms
**Station 3:** Shoulder Taps
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## DEADLIFT
***Checklist:***
1. Bar Over the Knot of the Laces
2. Vertical Shin
3. Hips Set Above the Knees
4. Neutral Back Position
5. Shoulders Blades Over the Bar in Set-up
### Movement Prep
30 Seconds of Slow Deadlifts
## BENCH PRESS
### Head to Toe
*Here is the checklist from head to toe for the Bench Press: *
1. Eyes Under the Bar to Start
2. Shoulder Blades Squeezed Together on Bench Throughout
3. Thumbs Wrapped Around the Bar Throughout
4. Elbows 45 Degrees Off the Body
5. Full Foot in Contact with Floor Throughout
### Movement Prep
Go Over Points Of Performance
10 Slow Empty Bar Bench Press (Each Partner)
WOD
Teams of 3:
For Time (25 Minute Cap):
50 Bench Press (115/85)
75/50 Calorie Row
50 Deadlifts (155/105)
75/50 Calorie Row
50 Bench Press (135/95)
75/50 Calorie Row
50 Deadlifts (185/135)
75/50 Calorie Row
50 Bench Press (155/105)
75/50 Calorie Row
50 Deadlifts (225/155)
75/50 Calorie Row
