Warm Up

30 seconds work / 10 seconds rest / 3 rounds

Banded Pull Aparts
Push-up Negatives
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Med Ball Press

Bench Press Demo / Practice / Form Checks

Strength

Bench Press

Every 2 minute on the minute x 6 rounds

Bench Press x 5 reps buidling weight each set

* Start at a weight that feels comfortable yet challenging, make small jumps each set.

WOD

For Time

COMPETITIVE

1000m row

2 Rounds
30 Alt. Med-ball Overhead Lunges (20/14)
20 Wall Balls
10 Toes to Bar

1000m row

PERFORMANCE

1000m row

2 Rounds
30 Alt. Med-ball Overhead Lunges (14/10)
20 Wall Balls
10 Leg Raises or Knees to Chest

1000m row

LIFESTYLE

1000m row

2 Rounds
30 Alt. Med-ball Overhead Lunges
20 Wall Balls
10 Knee Raises

1000m row