10/28/2021

RX / INTERMEDIATE / BEGINNER

9 Sets For Load:

Bench Press 5-5-3-3-3-1-1-1-1

SKILL WORK AND STRETCHING

• After demoing the skill work, allow athletes to move through at their own pace.

• Invite athletes who don’t want to perform the skill work to complete the stretching while you lead them through it.

2 Sets For Quality:

1:00 Top of Dip or Plank Hold 15 Single-Arm Ring Rows / Arm

1:00 Chin-Over-Bar Hold

15 Single-Arm Ring Rows / Arm

Accumulate:

1:00 Doorway Pec-Stretch / Side

1:00 PVC Cuban Press