Warm Up

General Warm-up

3 Minutes Cardio of Choice

– Into –

30 Seconds of Work / 5 Seconds of Rest

Side to Side Arm Swings
Front to Back Arm Swings
Band Chest Press
Band Tricep Extensions
Alternating Deep Lunges

-Into-
3 Minutes to Perform
15 Empty Bar Bench Press
8 Bench Press @ Approx. 30% 1RM or Build Weight

Strength

Bench Press

Every 1:15 Minutes on the Minute X 5 Rounds
3 Bench Press @ Light Weight (30% 1RM)
*Press the Bar as Fast as Possible or Work on Technique.

Every Minute on the Minute X 3 Rounds
5 Sit-up Ball Throw to a Partner

Conditioning Warm-Up

10 Cals

WOD

COMPETITIVE

5 Rounds
20 Seconds Max Cal Air Bike
2 Minutes Rest

PERFORMANCE

4 Rounds
20 Seconds Max Cal Air Bike
2.5 Minutes Rest

LIFESTYLE

3 Rounds
20 Seconds Max Cal Air Bike
3 Minutes Rest