WEDNESDAY

Warm-Up:

2 Rounds

15 Banded Pull Aparts

10 Banded Dislocations

10/10 Broomstick Front Rack Stretch

10 Alternating V-Ups

20 Prone Shoulder Taps

5/5 World Greatest Stretch

"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 22.5/15kg

Objectives / Stimulus / RPE / Workout Strategy

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

This 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.

Optional Finisher

3 Sets, For Quality

10/10 Side Plank Rotations

20 Banded Tricep Extensions

:30/:30 second Banded Paloff Press Hold