Warm Up:
3 sets:
200-meter jog
20 mountain climbers
20 alternating plank shoulder taps
20 jumping jacks
5 push-ups
Specific Warm-Up:
2 sets:
5 bench presses
– Rest 1:00-1:30 between sets.
– Build in load.
WOD:
For load:
10-10-10-10-10
Bench press
Lift every 3 Minutes
Intermediate:
Same as Rx
Beginner:
With a light load:
10-10-10-10-10
Bench press
Home Workout:
5 sets for reps:
10 double-dumbbell shoulder presses (heavy)
Max-reps unbroken push-ups
– Rest 3:00 between sets.
Movement scaling options:
Bench Press: Load, single- or double-dumbbell bench press, dumbbell floor press
Post-Workout Skill Work:
8 sets:
:20 double-unders
:10 rest