Bench Prep

Warm-up: 2 Rounds

Spinal Flow

20 KB Deadlifts 25/35

20 Glute Bridges

Arm Circles

Down Dog to Runner's Lunge & Twist


Option 1 > 3 Months

AMRAP (As Many Rounds As Safely Possible) in 20 Minutes

200 m Run/Row

5 Pullups @Home Option

10 Burpees

15 Squats


Option 2 < 3 Months

AMRAP (As Many Rounds As Safely Possible) in 15-20 Minutes

200 m Run/Row

5 Pullups @Home Option

10 Burpees

15 Squats


Option 3 < 1 Month

AMRAP (As Many Rounds As Safely Possible) in 10 Minutes

200 m Run/Row

5 Pullups @Home Option

3-5 Burpees

7-8 Squats


Cool Down:

Child's Pose

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch


Post number of rounds and thoughts to comments

How about the words, “This is going to be fun!”?




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