Ft. Ben Fit

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

10 Wall Scaps

10/10/10 Arm Swings (forward/backward/side to side)

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

5 Inchworms

—then—

2 Rounds

10 Air Squats

10 Ring Rows

20 Shoulder Taps

WOD Prep

Alt. EMOM 6

M1: 30 second Bike

M2: 10 Push-ups

M3: 5-10 Pull-ups

WOD (AMRAP – Reps)

“Scream”

Alt. EMOM 27

M1: 30 seconds Max Calorie Bike

M2: 30 seconds Max Push-ups

M3: 30 seconds Max Pull-ups
SCORE: Total Reps (calories + push-ups + pull-ups)

GOAL: FAFO

PACE: Interval Mindset…push hard, recover, repeat