"The Bench Press"

Warm Up (NFT):

10 Rounds:

  • In & Outs w/ feet down speed ladder
  • Both Hands In on way back up

Then...

3 Rounds

  • 10 Press w/ PVC
  • 10 Pass Thrus

Strength (4 x 12 every 2 minutes):

  • Bench Press
    * Warm up w/ bar *
    * Work up in weight until reps 10, 11, and 12 are tough *
    * You can add weight each set or stay the same across the sets *
    * Challenge yourself while maintaining proper form *

Met-Con (5 Rounds):

  • 5 Jump Pull Ups
  • 7 Ball Slam
  • 10 Med Ball Sit Up

Cash Out (NFT):

  • 2 x 10 Evil Wheels