Warm Up
3 rounds
1 minute cardio of choice
30 seconds scap pull-up
30 second plank hold
30 second cat cow
30 second L sit-hold
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks
Strength
Every 2 minutes on the minutes x 5 rounds
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each
WOD
For time (15 min cap)
15-12-9-6 reps
Chest to bar pull-ups
21-18-15-9 reps
V-ups
*great opportunity to challenge your pull-ups if you have them. If not scale as needed