Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Band over and backs
Banded pull aparts
Band cuban press
Catcow
Active hang
Band overhead press

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 5 reps building 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 4 last week.

WOD

4 Rounds for Time

COMPETITIVE

15 Push Press (95 / 65)
21 / 15 Cal Bike

PERFORMANCE

15 Push Press (65 / 45)
21 / 15 Cal Bike

LIFESTYLE

15 Push Press
15 / 10 Cal Bike