11132025
11132025
Warm Up
2 Rounds
10 Band Pull Apart
10 Scap Push Up
10 Empty Bar Bench
10 Ring Row
5 Plyo Push Up
Build to Working Weight 1
Bench Press
E2M x6sets (12.5min)
5 Bench Press (build)
5 Med Ball Chest Pass 20/14lb
Accessory
2 sets
8-10 Ring Dip
15 Bent Over Row
:40 Plank
10 Reverse Flye
Conditioning
AMRAP 7
6 Explosive Push-Ups (hands leave floor)
8 DB Bench or Strict Push-Ups
10 Plate Ground-to-Overhead (25–45 lb plate)
Athlete Notes
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.