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Block 1 (non cycle option): 22 mins
Complete all the sets and reps of your chest press and incline presses before moving on. When done, use the remaining time to alternate between running and pushups.
Block 2 (non cycle option): 20 mins
This block is a metabolic conditioning block. Find a good pace and keep moving through as many rounds as you can in the allotted time.
Block 1 (cycle option): 50+ mins
Complete the heavy sets and reps of the flat bench press. When done, complete the supplementary work completing all the sets and reps of one exercise before moving to the next.
Warmup — Banded Rotator Cuff/Band PullsWarmup — Banded Rotator Cuff/CheerleaderWarmup — Banded Rotator Cuff/External RotationWarmup — Miniband Tempo PressesWarmup — S/A OH MobilityWarmup — S/A Chest ActivationWarmup — Foam Roll ChestDumbbell Chest PressDumbbell Incline PressPush UpDumbbell PulloverBW Bench Step OversBench Leg RaisesDumbbell Decline Press
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