FRIDAY 15 July 2022

Warm-up
3x
10 Push-ups
10 Ring rows
10 Empty bar bench
10 Lat + Front Raise

Some Cues:
Bench: Upper back squeezed and pressed into the bench
       Elbows slightly tucked
       Start with eyes right under the bar

S&T
10-10-10-10
Double DB Bench Press
+
Superset: 10 DB Box dips
*Same moderate weight across all sets

Some Cues:
Dips:
Focus on leaning over forward so your chest does the work
– you should have no shoulder discomfort on this!

Workout
Teams of 2 (Split evenly):
For time:
60 Cal Assault Bike
60 bench presses

40 Cal Assault Bike
40 bench presses

30 Cal Assault Bike
30 bench presses

Bench @BW
Alternate: Double DB Bench (Heavy DB;s)

Alternate Workout:

Any benchmark “Girl” workout

*Be sure to ask for warm-up tips!