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Strength & Skill:

Strength A:

*Do a set every 3min

10 Incline DB Bench Press @7-8/10 RPE
x 4-5 sets
3-2-x-1

**Tempo is 3:0:X:1 meaning 3 sec down, 2 sec pause, Xplode up, 1 sec at top.
***Can use dumbbells if needed for more appropriate loading but get good stretch at the bottom and squeeze pecs at the top. Kettlebells are even more helpful for this.

Strength B:
After each set of Bench perform
Superset 5x Tempo Pullup, Chin over Bar
* 2-2-3-0

Strength C:

Perform straight after Pullups:
10 Heel Elevated Goblet Squats

WOD: For Time
1000m Row
-rest 1 minute-
Max Bench Press (bodyweight) Should be able to perform at least 3-4 reps each set. If you are doing more than 7-8 reps on your first few sets, you are probably going too light.

*Keep going until 50 reps of Bench Press are completed

TARGET SCORE
Target Time: sub 25 minutes
Time Cap: 27 minutes

STIMULUS and GOALS
How to Pace: STEADY! We have another great “pump” for the day. We want to push with some intensity on the bench and rower but not go all out.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Your chest will be on fire as you start to find your sticking point!

WORKOUT STRATEGY & FLOW
Row: A 5k pace or slightly slower is a fine starting point on the rower. You get a minute rest before and after so you can push this a bit. Use big leg drive and lean so you can save those arms!

Bench Press: Leave 1-2 reps in the tank each set then leave it all out there as you are in the 40+ rep range. Be SAFE and don’t do this alone or have a viable bail out strategy.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.