Wednesday, September 14th, 2022

3 rounds

30 second leg swings right
30 second leg swings left
30 seconds scap push-ups
30 second med ball forearm hold and squat
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 8 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 7 reps or beat it.

For time

50-40-30-20-10
Alternating lunges
Sit-ups
Every minute on the minute
5 thrusters (45/35)
5 burpee over bar