Warm Up

Repeat For 5 Minutes

10 Push Ups
5 Inchworms
5 Long Jumps

Strength – Bench Press

3 Sets X 5-8 Reps @ 75% 1 RM (RPE 9)
Every 3 Minutes On The Minute

WOD

5 Rounds (Time Cap: 15 Minutes)

COMPETITVE

12 Dumbbell Bench Press (50/35)
10 Burpee Over Bench

PERFORMANCE

12 Dumbbell Bench Press (35/25)
10 Burpee Over Bench (Hands May Touch Bench)

LIFESTYLE

12 Dumbbell Bench Press
10 Jump Over Bench (Hands May Touch Bench)

Stimulus Points

Chest Endurance
Big Jump Over The Bench

Accessories

Every 1 Minute On The Minute X 3 Rounds

  1. 12 Band Lat Pull Down
  2. 30 Seconds Hollow Hold

Cool Down & Dismissal

100m Walk
Doorway Chest Stretch
Shoulder Across The Chest Stretch