Wednesday, September 7th, 2022

3 rounds

30 second leg swings right
30 second leg swings left
30 seconds scap pull-up
30 second med ball forearm hold
30 second band pull aparts
30 second shuttle runs
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Every 2 minutes on the minutes x 5 rounds

Bench Press x 7 reps building weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to match what you did for 6 reps or beat it

As many rounds as possible for 30 minutes

25/20 calorie air bike
10 toes to bar
400m run
10 toes to bar
35/30 cal row
10 toes to bar

*Push yourself on the bar work, try something new if you’re feeling up for it