3 Bench Press, pick load

* Every 2 mins for 10 mins.

80% heavy 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 pressed back against the bench while feet stay in contact with the floor.

5 rounds for time of:

5 Shuttle Runs, 50 ft

Handstand Walk, 25 ft

5 Shuttle Runs, 50 ft

Handstand Walk, 25 ft

5 Shuttle Runs, 50 ft

* Rest 1:1

Handstand Walk / 2 Wall Walks
Shuttle Run- 25 ft out and back

TARGET SCORE
Target time each set: 1:20-1:40
Time cap each set: 2 minutes
Total workout time cap: 18 mintutes

STIMULUS and GOALS
Workout is scored by thetime of each set (5 total scores). Stimulus is steady, consistent pacing on each set with the intent to ramp up the pacing on the 5th. Athletes will find that this workout will turn very aerobic, very quickly, so consciously focusing on breathing with each rep will serve athletes well.

We are adding another short handstand walk for athletes to attempt. Please adjust/scale to avoid multiple breaks or getting stuck on the movement.