Strength
Wednesday, December 27th, 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
20 Minutes Build to Heavy 8 Reps / Rest as Needed / Starting at Empty BarAccessory
In 30 Minutes
3 Rounds
8-12 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
8-12 Bent Over Dumbbell Row
- Rest 2 Minutes -
3 Rounds
8-12 Paused Bench Press (5 Second Pause)
- Rest 1 Minute -
8-12 Bent Over Dumbbell Row
- Rest 2 Minutes -