Warm-Up
10:00 minutes, For Quality
200m Run
:20 Second Extended Reverse Plank Bridge
5 Step-Down Box Jumps
Primer
Talk through points of performance on the Bench Press as well as spotting technique and any scaling modifications we should be thinking about for the day.
Scaling:
Floor Press
Dumbbell Bench Press
Strength
Bench Press
Take 10 minutes to Establish a 5RM
Conditioning
"Polka"
3 Sets, For Time
400m Run
16 Bench Press 60/40 kg
10 Burpee Box Jump Overs 24/20''
Rest 1:00 minute between sets
Recovery / Mobility Protocol
1:00 minute Down Dog to Updog
1:00 minute Thoracic Extension with Foam Roller
1:00/1:00 1:00 minute Scorpion Stretch
:30/:30 second Thread the Needle Stretch
Optional Accessories
3-4 Sets, For Quality:
10-12 Lu Raises
10-12 Each Leg, Side Plank Clamshell
Rest as needed between sets
Select loads that will allow you to complete each set unbroken
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