Thursday, July 28th, 2022
General Warm-Up
Every 3 minutes on the minute x 4 rounds
15 band deadlifts
15 band rows
15 band shoulder press
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
bench press demo
bench press warm-up/practice/form check x 3-5 minutes
15 band deadlifts
15 band rows
15 band shoulder press
cardio of choice remaining time (row, bike, ski, shuttle run, skip)
bench press demo
bench press warm-up/practice/form check x 3-5 minutes
Strength
Every 1:45 minutes on the minute x 5 rounds
bench press x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max
bench press x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max
WOD
Workout Format
4 rounds (18 min cap)
18 DB burpees (50/35)
25 wall ball thrusters (20/14)
18 DB burpees (50/35)
25 wall ball thrusters (20/14)