Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press Out

Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks

Strength

Bench Press

Every 3 minutes on the minute x 8 rounds

Round 1-2 x 5 reps
Round 3-4 x 3 reps
Round 5-8 x 1 rep

* This is a 1 rep max test, have fun be safe.

WOD

AMRAP 20

COMPETITIVE

10 Burpees
40 Double Unders
10 Farmer Carry Shuttle Runs (70/50)
40 Double Unders

PERFORMANCE

10 Burpees
40 Double Unders (Count Misses)
10 Farmer Carry Shuttle Runs (50/35)
40 Double Unders (Count Misses)

LIFESTYLE

10 No Push-up or Elevated Burpees
40 Single Unders
10 Farmer Carry Shuttle Runs
40 Single Unders