Bench Press (5×5+)

Build to a heavy 5 reps in your first 4 sets. Your last set is as many reps as possible with your 4th set weight. You shouldn’t get over 10 reps. Make sure a coach or fellow athlete is there to spot.


Step-ups (5×10)

Superset with bench press. Men use a 20-24″ box, ladies use a 12-20″ box. Use dumbbells or kettlebells and build to a heavy set of 10, 5 on each leg. Try not to jump with your down leg. Tall spine, stand fast with your working leg.

Metcon (Time)

5 Rounds:

200 m run

5 Tire flips or power clean @ 70%

10 KB push press each arm (53/35)


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