"1RM Bench"

Wellness Seminar 7.jpg

Warm Up (NFT):

5 Reps Each Side:

  • Knee Pull
  • Hip Pull
  • Quad Pull

Then...

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Lateral Shuffle
  • Arm Circles

Then...

Tabata (8 Rounds):

  • Band Pull Aparts
  • Pass Thrus w/ PVC

Strength (1RM):

  • Bench Press
    * Spend 10 minutes working up to a heavy single *
    * Warm up appropriately *

Met-Con (3 RFT):

  • 40 Walking Lunges (20/20)
  • 30 Straight Leg Sit Ups
  • 20 Hand Release Push Ups
  • 10 Chest 2 Bar Pull Ups
    * Scale as needed *
    * Add a weight to lunges for a challenge *
    * Rest 2 minutes between rounds *

Mobility (NFT):

  • Chest Opener
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll