BENCH PRESS & "MARY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 1RM

3. Stamina (2-3 rounds)

• Lateral Tube Walk, 1x (back & forth)
• Side Plank, 30sec-1min/side
• KB Low Windmill, 10 reps/side
• KB Swing, 20 reps
• GHD Situps, 20 reps

4. Work Capacity - "MARY" - AMRAP 20 min

• HSPU, 5 reps
• Pistols, 10 reps
• Pullups, 15 reps