Wednesday, July 16th, 2025 – Bench Press

Warm Up

20 Arm Swings
20 Arm Circles Per Direction
20 Band Pull Aparts
15 Empty Bar Bench Press

Bench Press
Every 3 Minutes On The Minute x 5 Rounds
5 Reps @ 80% 1 Rep Max Or An Easy/Moderate Weight

Accessories

6 Reps: Dumbbell Bench Press / Every 2.5 Minutes On the Minute
8 Reps: Single Arm Dumbbell Row Per Side / Every 2 Minutes On the Minute
12 Reps: Dumbbell Shoulder Press / Every 1.5 Minutes On the Minute
12 Reps: Dumbbell Skull Crusher / Every 1.5 Minutes On the Minute

Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
Seated T Spine Twist X 30 Seconds Per Side
Arm Across The Chest Shoulder Stretch X 30 Seconds Per Side
Doorway Chest Chest On The Rig X 30 Seconds Per Side
Arm Overhead Stretch X 30 Seconds Per Side
Back Stretch On Rig X 30 Seconds