– Midday 3.0 from 9:30am-11:30am
Lying Pec Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Movement Prep: (AMRAP in 4 minutes)
Shoulder Pass Throughs x 10 reps
T-Spine Opener x 5 reps/Side
Inch Worm + Push Up x 5 reps
T-Twist x 10 reps/Side
EMOM x 6 minutes
6 Jumping Lunges
Single Skip to 45s
– Bench Press
Warm up sets
*Set 1 x 10 reps @ Bar – Light
*Set 2 x 5 reps @ Light-Moderate
*Set 3 x 3 reps @ Moderate-Heavy Moderate
Every 3:00 minutes x 6 sets
Bench Press x 3 reps
*Build to a Heavy set of 3 reps or a new 3RM for the Day.
*Rx – Start around 65% for your first working set.
Start around 60% for your first working set.
Bench Press x 3-5 reps
*Build to weight where you can focus on good
technique and feel comfortable.