Wednesday, March 8th, 2023 – Bench Press

Warm Up

3 Rounds

16 Lateral Arm Swings per Side
16 High Plank Shoulder Taps
10 Band Lat Prayers
10 Band Pull Aparts
10 Empty Bar Bench Press

Bench Press Demo
Bench Press Warm-up / Practice / Form Check x 3-5 minutes

Bench Press

8 sets x 3 reps building weight / rest 2 minutes

Accessories

4 Rounds

8-12 Bench Press with a 3 second eccentric
10-15 DB Lateral Raises
30-60 Single Arm Plank – per side

Rest 1.5 minutes