"Bench Day"

Warm Up (3 Rounds):

  • 20 Plank Shoulder Taps
  • 10 Sec. Hollow Body Hold

Then...

4 Rounds with PVC (10 sec each):

  • Press
  • Pass Thrus
  • Trunk Twist

Strength (5 x 3):

  • Bench Press
    * Work up to a heavy set of 3, roughly 80% of 1RM *
    * Do 5 sets of 3 at that weight *
    * After last set, drop 20 pounds and do Max Reps *

Then...

  • Negative Pull Ups (3 x 5)
    * Jump or KIP up and lower down with a 4 count *

Met-Con (21-15-9):

10 Minute Time Cap:

  • Wall Balls (20/14)
  • Calorie Row
    * With remaining time, do Burpee Plate Jumps (25# Plate) *
    * Score is total Burpee Plate Jumps *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Foam Roll