Bench Prep

Updated: Feb 27, 2020

We are coming up on a benchmark workout and today is preparatory for some great improvements!


Spinal Flow 20 KB Deadlifts 25/35 3 Lunge Twists R 3 Lunge Twists L 20 KB Deadlifts 25/35

Resistance Band Chest/Shoulder Mobility

Complete 2 Rounds For Time:

200 m Run/Row

10 Pullups

15 Burpees

20 Squats

400 m Run/Row

10 Pullups

15 Burpees

20 Squats

800 m Run/Row

10 Pullups

15 Burpees

20 Squats

Post Time to Comments

*Less than one month please complete-

4-5 Rounds:

100 m Run/Row

5 Pullups

5 Burpees

5 Squats

Cool Down:

Lower Back and Piriformis Stretch Resistance Band Chest/Shoulder Stretches QL Stretch

Many hands and many hearts on Saturday!

115 views2 comments

Recent Posts

See All

Deads, Manimals & Run

Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl


Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.