Strength
Wednesday, December 20th, 2023 – Bench Press
General Warm-Up
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts
Small Arm Circles
Big Arm Circles
Elevated Push-up
Band Pull Aparts
Secondary Strength Movement
Bench Press
30 Minutes Build to Heavy 1 Rep / Rest as Needed / Starting at Empty BarAccessory
In 20 Minutes
3 Rounds
10-15 Bench Press
- Rest 1 Minute -
15-20 Rear Delt Flys
- Rest 2 Minutes -
3 Rounds
10-15 Bench Press
- Rest 1 Minute -
15-20 Rear Delt Flys
- Rest 2 Minutes -