WOD:
Bench press
10-8-6-4-2
*After each set, perform max strict pull-ups*
Accessory work
3 Rounds of:
100ft Heavy farmers carry
Max rep double KB push-ups
1:00 Double KB front rack hold
*Rest as needed between attempts*
*No Barbell Variation*
Perform bench press with any weighted objects (DB’s, KB’s, sandbags, etc.), adjust reps and/or tempo as needed based on loading
*No Bench Variation*
Perform floor press with same weighted options as above
*No Pull-up Bar Variation*
Perform max rows based on equipment you have access to (ring rows, barbell rows, DB rows, etc.), add tempo/pause work as needed based on loading
*No Kettlebell Variation*
Perform KB pushups on any elevated surface to increase ROM (DB’s bumper plates, etc.) or sub with standard push-ups for max reps
Perform front rack hold with any weighted objects (DB’s, barbell, sandbag, etc.)
Mission Fit *Home Edition*
12 Min. AMRAP
10 Push-ups
20 Jumping Lunges
:30 Plank
