30’ bear crawl

10 Sit ups

30’ bear crawl

10 Cobra to Downward Dog

10 Thread the needle

10 Scorpion

10 huggers

10 Over and Backs

Barbell Warmup: With an empty bar, perform 5 reps of: Good mornings, Back Squats, Elbow Rotations, Press, Push Press, Push Jerk.  Move bar to Bench and do 2X5 empty bar Bench Press


Bench Press


Increase weight ea set


Between sets – 10 Banded Pullovers

Video courtesy of Ascension Strength.  Demo of the banded pullovers.  Third time hitting Bench press this cycle!!!  Again, if you are still working from home and don’t have a Bench, feel free to substitute Floor Press in..  This week, we drop to 3 reps per set, so aim for heavier weight per set than what you used for 3X5 week.



3 Push Ups

3 Shoulder to OH (115/80)

3 Ab Mat Sit Ups

6 Push Ups

6 Shoulder to OH (115/80)

6 Ab Mat Sit Ups


add 3 reps each round

With ascending ladder AMRAPS, the first few sets will make you feel confident you can keep a sprint pace.  Best to stay at a steady pace the whole time so you don’t run out of gas.  For the Shoulder to OH, you can use strict press, push press, push jerk, or split jerk.  Whatever you want, just get through them as quickly as possible


Scaling Options:

Push Ups -> off bench

Bar weight -> 95/65 -> 75/55 -> as needed

Sit ups -> feet anchored


Cool Down:

Scorpion Pose hold – 30 sec per side


Cobra Pose – 1 Min

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