Warm Up

warm-up (20 minutes)

every 3 minutes on the minute x 4 rounds
1 minute bike or row
8 med ball squats
8 med ball push press
5 push-up to downward dog
PVC bench press demo and form check (5 minutes)
PVC bench press x 3-5 reps

Strength

Bench Press

Every 1:30 minutes on the minute x 5 rounds
x 5 reps build weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.

WOD

As many reps as possible x 10 minutes

10 ring dips
15 thrusters (95/65)
200m run

*You’ll want to break up the pushing movements in to smaller sets so you don’t go to failure, the dips and thrusters will both fatigue your shoulders and triceps. Scale the dips to something like assisted dips, plyo box dips, or tricep push-ups.