Bench Press
Warm Up
3 Rounds
100m Run
10 Alt Scorpions
2 Sets
5/5 Single arm DB Floor Press
30sec Banded shoulder activation
Weightlifting
Bench Press
Work up to a heavy 5RM for the day
Workout
3 Rounds
15 Push-up + Renegade Row 2 x 22.5/15 Kg
100m Farmers Carry 2 x 22.5/15 Kg
SC
DB – 15/12.5 Kg
FIT
DB – 12.5/10 Kg
Accessories
Row – 5 Km
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …