Bench Prep

Warm-up:

Spinal Flow

20 KB Deadlifts 25/35

Lunge Twists R

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 Pushups

20 Squats

400 m Run/Row

10 Pullups

15 Pushups

20 Squats

800 m Run/Row

10 Pullups

15 Pushups

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



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