*Do a set every 3 minutes
5 Sets
5 Pause Bench Press* @ 80-85%% 1RM Bench Press
5 Pause Weighted Pull Up**
*Log weights for Pull Ups in notes.
*Bench Press: pause for 5 seconds at the top of each rep.
**Weighted Pull Up: Pause for 5 seconds at the bottom of each rep.
Movement Prep/Activation
7:00 moving through
1:00 Ski or Row (easy-moderate)
:30 Plank
20 Step Back Lunge
10 Banded Good Morning
-Then-
Warm up to workout weights.
2. Workout Prep
1 Set (at workout pace)
5 GHD Sit Up
4 Dumbbell Snatches (50/35)
10ft Dumbbell Walking Lunge (2×50/35)
5 GHD Sit Ups
Partner SPLIT!
100 GHD Sit Ups (OR 150 Abmat Sit Up) See-saw style
-Then-
3 Rounds
50 Dumbbell Snatches (50/35)
100ft Dumbbell Walking Lunge (2×50/35)
-Then-
100 GHD Sit Ups (OR 150 Abmat Sit Up)
*You may carry the DB however you choose!!
• Intended Workout RPE: 9.0 – 90% – very high intensity
• Target Time: sub 15 minutes
• Time Cap: 20 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Biceps Stretch
10x 5 Second Cobra
4x 5 Quad Foam Rolling (each leg)
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)