"KB Bench Press"

Warm Up (NFT):

3 Rounds (NFT):

  • Seal Walk (20/20)
  • 15 Seated Leg Lifts
  • 15 V-Ups

Then...

2 Rounds w/PVC (NFT):

  • Press
  • Pass Thrus
  • Trunk Twist

Strength (3 x 10):

  • KB Bench Press
  • DB Bent Over Row
    * Hold KBs by handles, so bottom is facing down *
    * You won't need much weight for press *

Met-Con (4 Rounds):

  • 5 Push Ups
  • 10 KB Swing (53/35)
  • 5 Push Ups
  • 10 Box Jump/Step Ups (24"/20")
    * Rest 1 minute between rounds *

Cash Out (3 Rounds):

20 seconds each move:

  • Pillar Plank
  • Side Plank (R)
  • Side Plank (L)
  • Travelling Plank
  • Inch Worm
  • V-Plank
    * Rest 1 minute between rounds *

Mobility (NFT):

  • Cobra
  • Chest Opener
  • Childs Pose
  • Lizard Pose
  • Foam Roll