Warm-Up:
10:00 minutes for Quality
15 Banded Pull Aparts
10 Reps / Each Bent Over Y-A-T-With light weight plates
10 Glute Bridges w/ 2 sec Pause
5/5 Rotational Ring Rows

Warm up to a bench press weight. We can stagger start by a minute in busy classes and/or if you want a spot on your bench

“Shooter”

20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 15 GHD Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 50/35lb, 22.5/15kg

Level 2:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 V-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 35/25lb, 15/12kg

Level 1:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 8 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 Abmat Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 25/15lb, 12/7kg

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

EThis workout is meant to be a Strength Biased EMOM with the focus on the Bench Press and then added reps and volume for the core, shoulders, and hips. The DB Power Cleans and Front Rack Lunges should take the most time here and make things a challenge getting into the 15 GHD Sit-ups the next minute, but the rest of the components should allow for work to be done in about 30 seconds before transitioning to the next station.

EXTRA-
3 to 5 sets of
15 barbell curls
20 Banded tricep extensions
100 foot sled push