From rack – hand placed in wide grip; perform prescribed reps
*Do a set every 2 minute and 30 seconds.
25 Wide Grip Bench Press @6/10 RPE
20 Wide Grip Bench Press @7/10 RPE
15 Wide Grip Bench Press @8/10 RPE
20 Wide Grip Bench Press @7/10 RPE
25 Wide Grip Bench Press @6/10 RPE
*Be conservative on loading.
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
:30 Row (easy-moderate)
:30 Ski (easy-moderate)
2 Sets
5 Strict Pull Up
5 Hand Release Push Up
-Then-
2 Sets
1 Half Legless Rope Climb
5 Half Ring Push Up (OR Stack abmats to avoid full range of motion)
2. Workout Prep
1 set (at workout pace):
1 Legless Rope Climb
2 Ring Push Ups
20 Minute AMRAP
1 Legless Rope Climb
10 Ring Push Ups (OR Deficit Push Up)
• Intended Workout RPE: 7.5-8.0 – 75-80% – moderate/high intensity
• Target Rounds: 15+ rounds
• Time Cap: 12 rounds
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)