Warm Up

2 Minutes of Cardio of Choice Slowly Increase Intensity

Mobility and Activation

30 Sec Arm Circles
30 Sec Shoulder Dislocates With a PVC Pipe or Band to Loosen up the Shoulders.
30 Sec Leg Swings
30 Sec Walking Lunges With a Twist
30 Sec Glute Bridges
30 Sec Scorpion Stretch
30 Sec Dead Hang

Movement Prep
10 Barbell Bench Press
10 Toes to Bar / Hanging Leg Raises / Hanging Knee Raises
60 Sec Echo Bike

Strength

Bench Press

Every 2:15 on the Minute X 3 Sets
5 Reps @ 85% 1RM

Pull Ups

Every 2:15 on the Minute X 3 Sets
85% of Max Reps

*If Doing Banded Pick One Band and Stick With It the Next Several Weeks

WOD

6 Rounds For Time ~ With A Partner

COMPETITIVE

10-8-6-4-2-1
Bench Press (You Go I Go)
Split Work
30 Cal Echo Bike
24 Toes to Bar

Bench Press Weight:
M 135-155-175-195-205-225
F 95-105-115-125-135-145

PERFORMANCE

10-8-6-4-2-1
Bench Press (You Go I Go)
Split Work
30 Cal Echo Bike
24 Toes to Bar or 30 Leg Raises

Bench Press Weight:
M 95-105-125-145-165-185
F 65-75-85-95-105-115

LIFESTYLE

10-8-6-4-2-1
Bench Press (You Go I Go)
Split Work
20 Cal Echo Bike
20 Leg Raises

Bench Press Weight:
M 45-55-65-75-85-95
F 35-40-45-50-55-60

Stimulus: This Is a Bench Press Strength Workout With Some Conditioning and Core. Your Partner Should Be Your Spotter During the Bench, Once Both Partners Finish the Bench Press, You and Your Partner Will Split the Core and Conditioning.