"Bench Day"

6-8 girls 5.jpg

Warm Up (NFT):

  • 1000m Row

Then...

3 Rounds:

  • 10 Press with PVC
  • 10 Pass Thrus
  • 10 Trunk Twist

Strength (EMOM For 8 Min):

  • Bench Press
    * Work up to 85% of 1RM or a heavy set of 2 *
    * Do 2 reps OTM for 8 Min *

Skill (NFT):

  • 2 x 10 Air Squats
  • Paleo Chair (20 sec)
    * Hold bottom of squat between air squats *
    * Make sure legs and hips are loose for the met-con *

Met-Con (Ladder):

  • 1-10 Thruster (75/45/DB)
  • 10-1 Chest 2 Bar Pull Ups or Ring Rows
    * Do 1 Thruster and 10 Pull Ups, then 2 Thruster and 9 Pull Ups, and so on *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Foam Roll