Bench & AMRAP

Warm-up: 2 Rounds

200 Single Jump Ropes

200 m Run/Row

Toe Walks/Heel Walks

1:00 Glute Bridge Hold

Arm Circles


Workout to be completed in 2 sections. Complete all of one section before beginning the next. Sections may be completed in any order.


Section 1: Bench Press

Option 1 > 3 Months

Complete 3 warm-up sets of 3-5 reps of Bench Press. Then,

3 x 8 AHAP Bench Press