Warm Up
General Warm-up
3 Minutes Cardio of Choice
– Into –
30 Seconds of Work / 5 Seconds of Rest
Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges
-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight
Strength
Bench Press
Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique.
Every Minute on the Minute X 3 Rounds
5 Sit-up Ball Throw to a Partner
Conditioning Warm-Up
10 Cals
WOD
COMPETITIVE
5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest
PERFORMANCE
4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest
LIFESTYLE
3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest