Warm Up

Every Minute on the Minute

Arm Circles
Band Pull Apart
Push Up, Knee Push Up, or Elevated Push Up
Band Resistance Push Up
PVC Bench Press (2-2-2-1) (Lowering – Bottom – Raise – Top)

On Coaches Call Out

5 Reps: Prone W Raises
5 Reps: Prone W Raises
5 Reps: Feet up Bench Press
5 Reps: Feet up Bench Press
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom
3 Reps Bench Press @ ~40% 1 Rm With a 2 Seconds Pause at the Bottom

Movement: Bench Press
Every 2 Minute on the Minute X 5 Minutes
1-3 Reps @ 85-90% 1 Rep Max

Coaching Notes: Focus On Maintaining Solid Form and Bracing Throughout Each Set, Ensuring Controlled Reps and Steady Progression in Load, Don’t Sacrifice Technique for Weight, Especially as You Approach Your 5RM.

Accessories

3 Rounds EMOM
8 Reps: Deficit Push UPS
8 Reps: Single Arm Dumbbell Row
8 Reps: Single Arm Db Row
30 Seconds: Hollow Body Flutter Kicks With Dumbbell Press Hold