Bench & MetCon

Warm up:

200 m Run/Row

20 KB Swings 25/35

Resistance Band Chest/Shoulder Mobility

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon


Section 1: Bench Press

Option 1 > 3 Months

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

4 x 5 AHAP Bench Press

Rest 2-3 minutes between each set

(@ Home Option Below)


Option 2 < 3 Months

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

3 x 5 AHAP Bench Press

Rest 2-3 minutes between each set

(@ Home Option Below)


Option 3 < 1 Month

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

2 x 5 Bench Press Not AHAP

Rest 2-3 minutes between each set

(@ Home Option Below)


Section 2: AMRAP

Option 1 > 3 Months

AMRAP in 10 Minutes

5 Burpee Box Jumps

10 V-ups

15 KB Swings 25/35


Option 2 < 3 Months

AMRAP in 8 Minutes

5 Burpee Box Jumps

10 V-ups

15 KB Swings 15/25


Option 3 < 1 Month

AMRAP in 5 Minutes

2 Burpee Box Jumps

2 V-ups

5