Strength
Wednesday, September 20th, 2023 – Bench Press
General Warm-Up
30 Seconds of Work / 5 Seconds of Rest X 3 Rounds
Push-up Negatives
KB Halos
Band Pull Aparts
Push-up Negatives
KB Halos
Band Pull Aparts
Secondary Strength Movement
Bench Press
In 20 Minutes Build to a Heavy 2 Reps / Rest About 2 Minutes Between Sets / Start with Empty BarAccessory
In 20 Minutes
4 Rounds
Max Push-Ups
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minute
4 Rounds
Max Push-Ups
Rest 1 Minute
8-12 Pendlay Row
Rest 2 Minute
Cooldown
1 Minute per Stretch per Side
Prayer Stretch
Single Arm Doorway Stretch
Prayer Stretch
Single Arm Doorway Stretch