"Heavy Bench Day"

Warm Up (EMOM For 6 Minutes):

  • Minute 1:  10 Air Squat + 30 Jump Rope
  • Minute 2:  10 Plank Shoulder Taps + 5 Cuban Press

Strength (1RM):

  • Bench Press
    * In 5-8 sets, find a heavy 1 *
    * Make sure someone is spotting you *

Met-Con (3 Rounds):

1 Minute at Each Station:

  • Row (For Distance)
  • Pillar Plank (Weighted if possible)
  • Pull Ups (KIP) OR Ring Rows
  • Sit Ups (For Reps)
  • Front Rack KB Carry (53/35)
    * 20 sec transition period between moves *
    * Rest 1 minute between rounds *

Cash Out (50ft):

  • Max Weight Sled Push
    * 3 attempts to push the sled 50 feet with a max load *
    * If the sled stops at all, it is a failed attempt *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Childs Pose
  • Cobra
  • Foam Roll