"Heavier Bench Press"

Warm Up (Complete):

EMOM For 9 Minutes:

  • 40 second Row
  • 40 second Band Pull Aparts
  • 40 second Plank Shoulder Tap

Then...

10-1:

  • Jumping Jacks w/ Light DBs
  • Double Arm DB Swing

Strength (2,2,2,2,2):

  • Bench Press
    * Try adding 2.5 to 5 pounds from last week *

Met-Con (3 Rounds):

  • 60 Jump Rope
  • 5 Atomic Burpees (20/10)
  • Max Sit Ups Until 3 Minutes
    * Rest 1 minute between rounds *
    * Score is total sit ups *

Mobility (NFT):

  • Chest Opener
  • Banded Shoulder Distraction
  • Calves/Ankles
  • Cobra
  • Foam Roll