DE BENCH PRESS & 1 MIN LADDER

1. Warm Up

• Foam Roll: IT-Bands, Quads, Lats
• Flexibility: Calves, Quads, Adductors, Pecs

2. Strength (Dynamic Effort)

• Floor Press - 8x3@50% of 1RM

3. Stamina (3-5 rounds)

• Clapping Pushups, 10 reps
• Prone Plank, 30 sec - 1 min
• SDHP, 15 reps (55#)

4. Work Capacity - 1 MIN LADDER (Row)

• 1 min on, 1 min off
• 1 min on, 50 sec off
• 1 min on, 40 sec off
• 1 min on, 30 sec off
• 1 min on, 20 sec off
• 1 min on, 10 sec off
• 1 min on, 20 sec off
• 1 min on, 30 sec off
• 1 min on, 40 sec off
• 1 min on, 50 sec off
• 1 min on