Build to a strong final 5-rep bench press, maintaining tight control, full range, and an aggressive press through each set.

Treat the med ball chest pass as an explosive finisher to reinforce speed out of the bottom.

Move with intent through accessory work — focus on quality reps and shoulder stability.

The AMRAP 7 is short and powerful: attack each round with crisp, explosive push-ups, steady bench or strict presses, and fast, efficient plate-to-overhead reps. Aim to stay unbroken and maintain tempo from start to finish.