Warm Up:
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups
Specific Warm-Up:
2-3 rounds:
10 bench presses
– Take turns with a partner.
– Add load each round.
WOD:
10-1:
Bench press
– Add load every set.
– Rest as needed.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
For time:
10-9-8-7-6-5-4-3-2-1:
DB floor presses
Hand-release push-ups
Movement scaling options:
Bench press: Load, DBs, single-arm DB bench presses as needed
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side