Bench Day
Warm Up
2 Sets
15/10 Cal Row/Ski
5 Push up to Down Dog
1 Wall Walk with 10 Sec pause
2 Sets
10 Wall Slides with foam roller
10 Banded Chest Press
1 Rope Pull from ground
Strength
5 Sets
5 Bench Press
1 Rope Climb**
** Try legless as an upper body challenge
Time – 18min
Workout
RX+
5 Rounds
7/5 Strict HSPU on 15Kg Plate
300 m Run
60 Squats
Rest 60 Sec
RX
5 Rounds
7/5 Strict HSPU
300 m Run
60 Squats
Rest 60 Sec
SC
5 Rounds
7/5 Strict HSPU on Box or 1 AbMat on Wall
300 m Run
40 Squats
Rest 60 Sec
FIT
5 Rounds
7/5 HSPU on box with 1 AbMat or Heavy DB Press
300m Run
40 Squats
Rest 60 Sec
Goal – Strict HSPU and Lowe Body Endurance. Take your time with the squats and try not to break up your set.
Time – 18 min
Extras
Engine Building
Every 3 Min for 18 Min
6 Slam Balls 25 Kg
6 Wall Balls 9 Kg
Accessory Work
Pike Pulls with feet on Rower
3 x 6 reps
Bird Dog + Banded Row (https://youtu.be/zHu29oaPdto)
3 x 10 reps
Side Plank
30 Sec per side
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