1/22/24 bench press

Jan 21, 20241 min read

Warm up

1 minute plank

10/10 alternating kb row

10 wall facing squats

10 knees to chest

Strength

Bench press 3x4

20sUnder hand grip row

DB front squats

DB strict press

Conditioning

15-12-9

Ring dips

Burpee box jumps

Double kettlebell swings 53s/35s

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

Warm up Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...

Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...