Warm Up
2 Rounds
10 Band Pull Apart
10 Scap Push Up
10 Empty Bar Bench
10 Ring Row
5 Plyo Push Up
Build to Working Weight 1
Bench Press
E2M x6sets (12.5min)
5 Bench Press (build)
5 Med Ball Chest Pass 20/14lb
Accessory
2 sets
8-10 Ring Dip
15 Bent Over Row
:40 Plank
10 Reverse Flye
Conditioning
EMOM6
2 Push-Ups
2 Ring Rows or Inverted Rows
4 Push-Ups
4 Ring Rows
6 / 6 … and so on climbing by 2s
Build each round of bench press, focusing on full control through the descent and explosive drive off the chest.
Match each set with powerful med ball chest passes to prime speed and power.
The accessory work targets pressing stability and upper-back balance — move with purpose and tension.
In the AMRAP 6, keep transitions tight and pace the early rounds so you can push hard as reps climb. Aim for smooth, steady movement and unbroken sets until the final minute.
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