Strength
Wednesday, June 10th, 2026 - Bench Class
General Warm-Up
3 Rounds
10 Band Pull A Parts
10 Scap Push Ups
6 Push Ups
Specific Warm-Up
Bench Press Every 1:30 Minutes On the Minute
10 Empty Bar
5 @ 45%
5 @ 55%
3 @ 65%
2 @ 75%
Neural Warm-Up
2 Rounds Every Minute on The Minute
3 Med Ball Chest Pass
3 Explosive Push Ups
Main Strength
Bench Press Every 3:30 Minutes on the Minute
1 Set × 1 @ 90-95%
1 Set × 1 @ 95-100%
1 Set × 1 @ PR Attempt
Accessory
Deficit Push Ups 2 Sets × 8-15 Reps Every 1.5 Minutes on the Minute.
Single Arm Dumbbell Row 2 Sets × 8-12 Reps per Side. Every 1.5 Minutes on the Minute.
Dumbbell Chest Fly 2 Sets × 10-15 Reps. Every 1.5 Minutes on the Minute.
Cooldown
2 Rounds
30 Seconds Doorway Chest Stretch
30 Seconds Shoulders Across The Chest Stretch
30 Seconds Prayer Stretch
30 Seconds Kneeling Quad/Hip Flexor Stretch
30 Second Wrist Stretch