Warm Up

30 seconds work / 10 seconds rest / 2 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 Distance

Ski, row, run, or bike (pick one stick with it)

COMPETITIVE

3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)

PERFORMANCE

3 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
5 min work / 2 minute double DB front rack hold (50/35)
4 min work / 2 minute double DB front rack hold (50/35)
3 min work / 2 minute double DB front rack hold (50/35)

LIFESTYLE

3 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
5 min work / 2 minute double DB front rack hold (25/15)
4 min work / 2 minute double DB front rack hold (25/15)
3 min work / 2 minute double DB front rack hold (25/15)

* Each time the DB’s are dropped during the 2 minutes, do 3 burpees.