Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Band thrusters
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks

Strength

Every 2 minute on the minute x 6 rounds

Bench Press x 4 reps buidling weight each set

*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 last week

WOD

Competitive:

7 rounds for time
10 deficit push-ups
8 toes to bar
500m row

Performance:

7 rounds for time
10 push-ups / elevated push-ups
8 leg raises
400m row

Lifestyle:

7 rounds for time
10 elevated push-ups / DB bench press
8 knee raises
400m row