"Body Weight Bench"

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Warm Up (NFT):

  • 400m Row

Then...

  • Foam Roll (T-Spine & Lats)

Then...

3 Rounds w/PVC (10 Reps Each):

  • Press
  • Pass Thrus
  • Trunk Twist

Strength (Max Reps):

  • Bench Press
    * Work up to body weight & do max reps *
    * If you can't do BW, work up to a heavy set and do max reps *

Then...

3 x 10:

  • DB Floor Press w/Feet Elevated
  • DB Chainsaw

Met-Con (3 RFT):

  • 10 Burpees
  • 20 Med Ball Russian Twist (20/14)
  • 30 Jump Lunges
    * Over & Back is 1 on R-Twist *
    * Sub regular lunges if needed *

Cash Out (NFT):

  • 100 Crunches

Mobility (NFT):

  • Lizard Pose (1 Min Per Side)
  • Frog Pose (2 Min)
  • Pigeon Pose (1 Min Per Side)
  • Chest Opener
  • Foam Roll