Warm-Up

12 Band Pull Aparts
12 Band Lat Pull Downs
15 Scap Push Ups
8 Band External Rotation Per Side
10 Slow Eccentric Push Ups Or Negative Push Ups

Coach Guided (perform as many reps as coach needs to address class technique)
15 Empty Bar Bench Press

Bench Press

Bench Press (Use 90% Of Your 1 Rep Max As Your Working Max)

Every 2 Minutes On The Minute
Round 1: 5 Reps @ 65% Of Working Max
Round 2: 5 Reps @ 75% Of Working Max
Round 3: AMRAP @ 85% Of Working Max
Round 4,5,6: 5-8 Reps @ 65% Of Working Max

*the AMRAP set should be 2-3 Reps from failure, not a true AMRAP
*if you can to the last 4 weeks add 2-5lb to your working max from last week

Accessory

5 Rounds Each Every 2 Minutes On The Minute

1) 10-15 push ups
2) 10-15 Bent over Barbell Row

Cool Down & Dismissal

Equipment Break Down And Put Away

– Into, If Time –

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