Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
10 PVC Pass Throughs
10 PVC Around the Worlds
Flexibility:
20-30 seconds PVC Lat Stretch
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Tricep Stretch
5 each way Lunge and Rotate to the ceiling (whatever leg is out front that same arm rotates up to the sky, you can do all on one leg or switch every rep)
10 Inchworms
Movement:
10/10/10 Arm Circles (forward/backward/side to side)
20 Shoulder Taps
Specific Warm-up Prep:
10 Single DB Push-up to Row (10 total push-ups, 5 rows each arm)
Specific Warm-up
3 Rounds
4 Single DB Incline Bench Press (2 each arm)
4 Double KB Bent Over Rows
Accessory Work (2 Rounds for weight)
Single DB Incline Bench Press 5×5 each arm
Double KB Bent Over Rows 5×8
WOD (AMRAP – Rounds & Reps)
AMRAP 12
12 Lateral Burpees
9 Deadlift @135/95
6 Hang Power Cleans @135/95
WOD Prep
3 Rounds
2-4 Lateral Bar Burpees
Complex: 4 Deadlift + 2 Hang Power Cleans
WOD
SCORE: Rounds + Reps
GOAL: 5 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
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