Pre Workout Strength: 5 sets: 5 bench presses
– Build to a heavy set of 5 reps.
WOD: EMOM x 10
Min 1: Box Jumps @ 30/24
Min 2: Bench Press @ 135/95
Intermediate: EMOM x 10
Min 1: Box Jumps @ 24/20
Min 2: Bench Press @ 95/65
Beginner: EMOM x 10
Min 1: box step-ups (16/20 in)
Min 2: bench presses (35/45 lb)
Home Workout: 5 rounds for time:
15 object jumps or barrier jump-overs
15 dumbbell floor presses or bench presses (35/50 lb)
– Use any object available for the jumps.
– Use two dumbbells.
Cool down:
1 set:
1:00 banded shoulder stretch/arm