Wednesday, June 21st, 2023 – Bench Press

Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest
High to Low Plank
Inchworms
Ring Rows

Bench Press Specific Warm-Up:
12 Band External Rotation per Side
15 Band Pull Aparts
20 Band Around Wrist No Weight Bench Press
10 Bench Press Empty Bar
8 Bench Press Light Weight

Banded Speed Bench Press

6 Sets X 3 Reps / Rest About 2 Minutes

Accessories

3 Rounds

8-12 Bench Press
10-15 Skull Crusher
10-15 Bent Over DB Row

Rest 1 Minute

Cooldown

1 Minute per Stretch per Side
Single Arm Doorway Stretch
Crossbody Shoulder Stretch