Bench Press


Increase weight ea set

Video courtesy of Rogue Fitness.  Second time hitting Bench Press this cycle. Sets go down, so look to go heavier than thee 5X5 week.  Remember to keep your shoulder blades glued to the bench throughout the lift.  The second they come off the bench, you roll your shoulders forward and put them in a spot that can easily lead to injury.  We want you strong, not hurt.  Increase weight each set.  The goal is the last rep of every set should be pushing you close to your limit, but not leading to failure.  Choose wisely…



Cal Ski Erg

Push Ups


Directly into…



Pull Ups

Cal Assault Bike



12 Min Time Cap

Back to back 21-15-9s with a time cap!  Even if you feel super-fresh in the first part, don’t hit too big of chunks early on, as you want to have something in the tank when you tackle that last triplet!


Scaling Options:

Push Ups -> Off Bench

Pull Ups -> Buddha Pull Ups


Cool Down:

Scorpion pose – 2X30 sec hold per side


Doorway Stretch – 1 Min per side

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