WARM UP – MOBILITY
Red band pec flies, circles, face pulls, rows etc.
Scap push-ups / Push-ups / Scorpions
Tech: Bench press
BENCH PRESS X 5
15 mins to build to a heavy set of 5 bench press
Keep your overall volume low (rest 2-3 mins between sets, 3-4 “heavy sets” max)
Try to avoid going right to failure, but use a spotter if need be.
EMOM x 20 min (5 sets of each)
1) 8-10 Bench press (smooth unbroken sets @~70-75% of heavy 5 above)
2) 12-15 Slider Plank knees to elbows
3) 15-20 Box jump overs
No Rx loads/heights, just choose something that will be challenging but sustainable over the 5 rounds.
Partner up and stagger your start by 1 min, sharing only the sliders