Warm Up

3 rounds

60 seconds cario of choice
60 seconds slow tempo squats
60 second inch worms to downward dog
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 9 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 8 reps or beat it. This will be the last week of the rep build

WOD

Competitive:
For time
50 double unders
45 sit-ups
40 wall balls (20/14)
35 cal air bike
30 push-ups
25 med ball knee raises
20 shuttle runs (door to storage building)
15 med ball squat cleans
10 toes to bar
5 burpee pull-ups
Performance:
50 double singles
45 sit-ups
40 wall balls
30 cal air bike
30 knee push-ups
25 knee raises
20 shuttle runs (door to storage building)
15 med ball squat cleans (20/14)
10 knees to elbows
5 burpee jumping pull-ups
Lifestyle:
60 Singles
30 sit-ups
20 wall balls
20 cal air bike
20 Elevated push-ups
20 lying leg raises
20 shuttle runs (door to storage building)
15 med ball squat cleans (20/14)
10 hanging knee raises
10 burpee to dumbbell row