Ft. Ben Fit – Performance
Warm-up
General Warm-up
1 Round
15 second Hang From the Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
20-30 seconds Child’s Pose
5 reps of 5 seconds Up Dog
10yd Walking High Knee Hugs
10yd Alternating Inverted Toe Touches
10 Push-ups
—then—
2 Rounds
10 Bench Press @empty barbell
10 Barbell Bent Over Rows @empty barbell
Specific Warm-up
Round 1: 4 Pause Bench Press @40% + 8 Double DB Reverse Flys
Round 2: 3 Pause Bench Press @50% + 6 Double DB Reverse Flys
Round 3: 2 Pause Bench Press @60% + 4 Double DB Reverse Flys
Accessory Work (2 Rounds for weight)
Pause Bench Press 5×2 @70% and build
Double DB Reverse Flys 5×10
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