5 Bench Press, pick load

* Every 2 mins for 10 mins.

70% of heavy single from week 1.

Athletes should go off of their Heavy Single from week 1, and if they are new or missed, then use a lightweight that feels good and looks good.

Make sure athletes focus on a deep stomach breath before every lift.

Grip should be a thumb length outside the chest. Shoulders stay depressed back against the bench while feet stay in contact with the floor.

2 rounds, each round for time, of:

27/21 Ski Erg Calories

27 Push-ups

21/16 Ski Erg Calories

21 Push-ups

15/12 Ski Erg Calories

15 Push-ups

* Rest 5 mins between each round.

Ski Erg Calories / Row Calories

Target time each set: 5-6 mins
Time cap each set: 7 mins
Large Class Target Time: 14-16 minutes
Large Class Time Cap: 20 minutes

Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, and triceps, so athletes should maintain steady pacing on the ski and keep small quick sets on the pushups to avoid burnout.

Get ready to feel the burn!!