3 rounds, each round for time, of:

10 Bench Press, 135/85 lbs

20 Banded Bent Over Rows

10 Bench Press, 135/85 lbs

20 Banded Bent Over Rows

10 Bench Press, 135/85 lbs

20 Banded Bent Over Rows

* Rest 1:1 between each round.

TARGET SCORE
Target time each set: 3-4 minutes
Time cap each set: 5 minutes
Overall time cap: 25 minutes

STIMULUS and GOALS
These are intended to give your athletes a great “pump” for the day. They are a mix of bodybuilding-type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

Athletes should approach each movement consistently to help keep a steady workflow without over-resting or blowing up their upper body.

The weight is just recommended; athletes can add weight if they feel they can maintain the intended stimulus.

4 rounds for quality of:

15 Seated Dumbbell Curls, pick load

15 Seated Dumbbell Tricep Extensions, pick load

Light/moderate

Rest as needed between rounds.